The Effect of a High-intensity Functional Training Warm-up on Deadlift One-repetition Maximum Performance

Authors

  • Curtis Fennell University of Michigan-Flint, Public Health and Health Sciences, Flint, USA https://orcid.org/0009-0001-1404-5117
  • Shawn Mitchell University of Montevallo, Exercise and Nutrition Science, Montevallo, USA https://orcid.org/0009-0003-1088-7856
  • Randi Henderson-Mitchell The University of Alabama, Community Medicine and Population Health, Tuscaloosa, USA
  • Emily Langford University of Montevallo, Exercise and Nutrition Science, Montevallo, USA; & Georgia Southern University, Department of Health Sciences and Kinesiology, Water’s College of Health Professions, Statesboro, USA
  • Anja Kuys University of Montevallo, Exercise and Nutrition Science, Montevallo, USA
  • E. Manuel Munoz University of Montevallo, Exercise and Nutrition Science, Montevallo, USA

DOI:

https://doi.org/10.47206/ijsc.v6i1.434

Keywords:

Warmup, High-intensity Functional Training, one-repetition maximum

Abstract

Purpose: To assess a high-intensity functional training (HIFT) workout compared with a traditional general warmup (GWU) on 1-RM performance.
Methods: Participants included 20 (n = 10 females) healthy adults aged 18 to 25 years with experience performing the deadlift. On visit one, participants completed maximal voluntary contractions for the gluteus maximus, vastus lateralis, and biceps femoris muscles using surface electromyography. Visits two and three were randomly counterbalanced into two GWUs: 1) Traditional (TRAD) warm-up - 15 minutes of cycle ergometry exercise at 55-60% of maximum heart rate; 2) HIFT warm-up - 15 minutes to complete as many rounds and reps as possible of row (females: 200 meters, males: 250 meters), 5 burpees, 10 kettlebell swings (females: 35 pounds, males: 50 pounds), and 15 air squats. The variables assessed were 1-RM, force, power, velocity, and muscular activity.
Results: Paired samples t-tests revealed no differences (all p ≥ 0.08) in 1-RM, force, power, or muscular activity between the TRAD and HIFT conditions. Higher heart rate (p < 0.001) and rating of perceived exertion (RPE) (p < 0.001) were exhibited immediately after the HIFT warmup compared with the TRAD warmup.
Conclusions: Although intensity was higher immediately after the HIFT warmup, there were no differences in 1-RM performance, force or power output, or muscular activity, after a bout of high-intensity functional training exercise compared with a traditional warmup preceding a 1-RM lift. Performing high-intensity exercise preceding a 1-RM attempt did not impair performance for the conventional barbell deadlift 1-RM.

Author Biographies

  • Shawn Mitchell, University of Montevallo, Exercise and Nutrition Science, Montevallo, USA

    Associate Professor of Exercise and Nutrition Science

  • Randi Henderson-Mitchell, The University of Alabama, Community Medicine and Population Health, Tuscaloosa, USA

    Assistant Professor 

  • Emily Langford, University of Montevallo, Exercise and Nutrition Science, Montevallo, USA; & Georgia Southern University, Department of Health Sciences and Kinesiology, Water’s College of Health Professions, Statesboro, USA

    Assistant Professor of Kinesiology

  • Anja Kuys, University of Montevallo, Exercise and Nutrition Science, Montevallo, USA

    Student

  • E. Manuel Munoz, University of Montevallo, Exercise and Nutrition Science, Montevallo, USA

    Student

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Published

2026-06-12

Issue

Vol. 6 No. 1 (2026): International Journal of Strength and Conditioning

Section

Articles

License

Copyright (c) 2026 Curtis Fennell, Shawn Mitchell, Randi Henderson-Mitchell, Emily Langford, Anja Kuys, E. Manuel Munoz

Creative Commons License

This work is licensed under a Creative Commons Attribution 4.0 International License.

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How to Cite

Fennell, Curtis, Shawn Mitchell, Randi Henderson-Mitchell, Emily Langford, Anja Kuys, and E. Manuel Munoz. 2026. “The Effect of a High-Intensity Functional Training Warm-up on Deadlift One-Repetition Maximum Performance”. International Journal of Strength and Conditioning 6 (1). https://doi.org/10.47206/ijsc.v6i1.434.