The deadlift is one of the most important basic exercises and trains almost the entire body. It is a very functional exercise that you do every day. For example, when lifting heavy objects from the floor. The exercise mainly works the posterior muscle chain. This includes the lower back, gluteus maximus (buttocks) and the back of the thighs. By working so many muscles at the same time, the cardiovascular system is also boosted.
Exercise
Deadlift
Type: Bilateral
Rest: 210s
Equipment: Multipresse
Tutorial
1
Stand in the middle of the Smith machine and position the bar in the lowest position. Stand hip-width apart directly behind the bar.
2
Bend your upper body forwards by approx. 45° and push your hips backwards. Grip the bar slightly wider than shoulder width. Palms facing backwards. Your shoulders should be in line with the bar.
3
Lift the bar vertically upwards until you are standing completely upright. This movement is performed by straightening your upper body and pushing your hips forward. Keep your arms straight and your weight close to your body. Breathe out as you do this.
4
Lower the bar vertically until it is back in the lowest position. This movement is done by pushing your hips back and bending your upper body forward. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
IMPORTANT: Before performing this exercise, make sure you are performing it correctly. Have your execution checked by a qualified fitness trainer in your gym to avoid injury!
Find a stable stance before you start and shift your weight evenly onto your feet. Not too much on your toes and not too much on your heels. Build up tension in your whole body before you move the weight upwards. Always move the bar along your body and never hold it too far away from your body. This would create torque on your spine, which can lead to serious injury. The bar should always move up and down in a vertical line.
The movement consists of two sub-movements: first a standing movement and when the bar is above your knees, you only push your hips forward. Perform the partial movements in a fluid and controlled manner so that it looks like one movement. Don't let the weight drop as you go down.
Always keep your back straight and avoid a hunched back. If you notice that you are getting a hunchback in the lumbar region, choose a lighter weight.
TIP: Feel free to use pulling aids so that your forearm does not become the limiting factor.
Muscle groups
Primary
Thighs (hamstrings)
Secondary
Back extensor
Gluteus Maximus
Tertiary
—
Equipment
Smith machine
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