VARIATIONS
Machine Deadlift
Lever handles provide guided stability without balance needs
This compound pull targets the glutes, quadriceps, and adductors to build maximal posterior chain strength with guided stability. It allows heavy loading while minimizing balance requirements compared to free-weight variations.
HOW TO DO IT
- Stand between the lever handles with feet flat on the floor.
- Squat down and grasp the side handles with a firm grip.
- Drive through your heels to extend your hips and knees fully.
- Pull your shoulders back slightly at the top of the movement.
- Hinge at the hips to lower the weight under control.
COMMON MISTAKES
- Rounding the lower back during the initial pull.
- Hyperextending the spine at the top of the lift.
- Allowing the knees to cave inward during extension.
- Dropping the weight instead of lowering it slowly.
TIPS
- Keep your chest up throughout the entire range of motion.
- Drive through the mid-foot to maximize leverage.
- Maintain a neutral spine from start to finish.
SAFETY
- Avoid rounding the lower back under heavy load to prevent disc injury.
- Do not hyperextend the lumbar spine at the lockout position.
DETAILS
- Muscles
- GlutesQuadricepsAdductors
- Equipment
- Machine
- Type
- Strength Training
- Difficulty
- Expert
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Deadlift
- Arms
- Both
- Legs
- Both
- Arms straight or bent
- Straight arms
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Shoulder-width
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated