Shopping Cart

No products in the cart.

14

Deadlift

Preparation

Fix the carriage so that the handle bar is in the middle of the shin.

Starting position

Stand with hip-width stance in squat position behind the handle bar. Grasp the handle bar in the wide interchangeable grip. Throughout the exercise, the back is slightly hollow. The head forms the extension of the spine. The view is directed approx. 45° to the ground. Always keep the back straight with full tension (slightly hollow back).

Execution

Keep arms extended at all times when straightening. The power comes from the legs and lower back muscles. In the final position, the shoulders are pulled back but not raised.

Hint

Only the legs and lower back do the work in this exercise.

Variants

Alternative design variants with different handles and stands see below.

Warning

The motion sequence is somewhat complex. It is best to learn the process first with little weight. It can help to film yourself doing this. When in doubt, consult a personal trainer with the video.

Primary muscle

Back

Secondary muscle

Legs, Po

An important basic exercise for back and legs

The primary training focus in the deadlift is on the legs and the back extensor. However, due to the complexity, numerous other muscle groups are used for stabilization, which makes the exercise particularly effective.

The deadlift is a challenging exercise, but with regular training and correct technique, progress can be made quickly. Careful execution at all times is important to realise the full potential of this exercise.

Cross lift variations on the EISENHORN

The EISENHORN is ideal for deadlifts in the home gym. There are different variants, the detailed execution of which is described and explained in each case under the following links:

The right execution is crucial

The most common is the deadlift on a barbell with weight plates. However, it can also be done with dumbbells and on weight machines. Before execution, it is important to choose a suitable weight. Here you should adapt to your personal abilities and make sure that the weight is not too heavy. To prevent injuries, beginners and rehabilitation patients in particular should start with the lightest possible weights until they have learned the correct technique.

Classic deadlifts

In the classic form of the deadlift, the feet are hip-width apart, the knees are slightly bent and the shoulders are back or forward. be pulled down. The back remains straight as you now bend forward from the hips and lift the weight from the floor position. The weight is now lifted in a slow, controlled movement as close to the body as possible until the arms and legs are fully extended (avoid overstretching!). Subsequently, the weight is set down again in the same form in a controlled manner.

The back always remains straight and the shoulders pulled down. Throughout the exercise it is essential to maintain core tension by tightening the abdomen. This point is often forgotten and can lead to injuries. A correct breathing technique has a supportive effect.

Breathing technique for deadlifts

What professional athletes have known for a long time can also help amateur athletes with a complex exercise like the deadlift: Correct breathing. Specifically, when deadlifting, make sure to take a deep breath before lifting the weight. Finally, during the exercise, tense the abdominal muscles and press the breath against the closed larynx. So you don’t effectively exhale the air.

This process is called press breathing. This builds up pressure in the torso and supports the spine. At the end of the exercise, exhale normally before starting to inhale again before lifting the weight.

Deadlift variations

To improve the effectiveness of the deadlift or to target individual muscle groups more or less, the exercise can be performed in different variations. These include straight-leg deadlifts (“stiff-leg deadlifts”), closed-leg deadlifts, and wide-stand-and-grip deadlifts (“sumo deadlifts”).

Other variations are romanian deadlifts, deadlifts with dumbbells, on weight machines, with the help of straps, cable pulleys etc. Basically, it is advisable to first learn the correct technique of the classic variation before attempting alternative forms. Depending on the training level and goal of the athlete, these variants can also be a useful addition to the training plan.

Muscles involved in deadlifting

Beim Kreuzheben wird eine Vielzahl an Muskeln beansprucht. From thighs and glutes, to the abs and back, to the biceps, almost everything is included. The primary focus is on the back extensor (musculus erector spinae), the four-headed thigh muscle (musculus quadriceps femoris) and the large gluteal muscle (musculus gluteus maximus). In addition, the long head of the biceps (musculus bizceps femoris), the semitendinosus muscle (musculus semitendinosus), the flat tendon muscle (musculus semimembranosus) and the abdominal muscles (musculus rectus abdominis) are trained.

Conclusion

All variations of the deadlift are an effective exercise for ambitious athletes and should not be missing from any training plan. When performed correctly and regularly, the whole-body exercise helps to build strong and healthy muscles and promotes physical fitness.

The essential
advantage

EISENHORN is the compact strength station for your home gym that gives beginners, pros and everyone in between hundreds of workout options with weights from 4-112 kg.

Perfect training on the EISENHORN

With EISENHORN you train like on a classic machine with weight plates. In particular, you can perform all the classic basic exercises with EISENHORN, just like with a barbell. Basic exercises ("BIG 5") are the basis of any efficient strength training due to the complex movement sequences.

Buy EISENHORN​

You can order your EISENHORN conveniently in our online shop and have it delivered directly to your home. We deliver internationally directly from our factory in Switzerland.