Cable Deadlift
Differentiation: Mechanics
This variation of a deadlift is unique. Here is how: you use a cable machine, | instead of a bar or dumbbells. The cable machine increases the overall resistance applied to each working muscle throughout the movement.
Starting Position
To get into starting position, do this...
1) Locate a cable machine with two pulleys.
2) Set each pulley at its lowest setting - the one closest to the floor.
3) Obtain a single stirrup handle attachment.
4) Clip the single stirrup handle attachment onto each pulley hook.
5) Stand between two cable pulleys, an equal distance from each pulley - with your back to the cable tower.
6) Place your feet shoulder-width apart for stability.
7) Bend from the knees toward the floor
8) Grasp a cable handle in each hand.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while slowly powering your body upward while maintaining a firm grip on the cable handles
3) ...until you are standing upright.
4) Once you reach a full standing position, hold this position for a count of one second.
5) Then, inhale while bending your knees and lowering your torso using a controlled movement
6) ...until the handle attachments reach the floor.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Be sure the cables are set more towards the front of your body. (Depending where the cables are located on the floor, this exercise could become more of a squat movement.)
Your weight should be on your heels, hips and knees.
Keep the handle attachments close to your body.
Keep your head up and your facing forward as you lift.
Keep your arms straight.
Keep your back flat, upright and not rounded.
To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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