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. The one-legged version improves the stability of your hips and your balance enormously.
Exercise
Deadlift
One-legged
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 and lift your right foot slightly off the floor.
2
Bend your upper body forwards by approx. 90° and push your hips backwards. Bring your right leg back so that it is in line with your upper body. 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 done by straightening your upper body and pushing your hips forward. Your right leg is now next to your left leg. Keep your arms straight and your weight close to your body. Exhale as you do this.
4
Lower the bar vertically until it is in the lowest position again. This movement is done by pushing your hips back and bending your upper body forward. Your right leg is stretched back again. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
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 foot. 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 up movement and when the bar is above your knee, 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 lower back, choose a lighter weight. Make sure that your hips remain level.
Muscle groups
Primary
Gluteus Maximus
Secondary
Back extensor
Thighs (hamstrings)
Tertiary
—
Equipment
Smith machine
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
