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14
Deadlift with Handle bar
Preparation
Fix the carriage so that the Handle bar is in the middle of the shin.
Starting position
Stand with your feet hip-width apart in a squatting position behind the Handle bar. Grasp the Handle bar in the wide alternating grip. Look approx. 45° towards the floor. Always keep your back straight with full tension (slightly hollow back). The head forms the extension of the spine.
Execution
Always keep your arms straight when straightening up. The strength comes from the legs and the lower back muscles. In the end position, the shoulders are pulled back but not raised.
Hint
In this exercise, only the legs and lower back do the work.
Variants
For alternative versions with different handles and stands, see below.
Warning
The movement sequence is complex. It is best to learn the sequence first with little weight. It can help to film yourself doing it. If in doubt, consult a personal trainer with the video.
Primary muscle
Back
Secondary muscle
Legs, Po
An important basic exercise for the back and legs
The main focus of the deadlift is on the legs and the back extensor. However, due to the complexity of the exercise, many other muscle groups are used for stabilization, which makes the deadlift particularly effective.
The deadlift is challenging, but with regular training and the correct technique, progress can be made quickly. Careful execution is crucial in order to exploit the full potential of this exercise.
Deadlift variations on EISENHORN
The EISENHORN is the ideal way to train deadlifts at home. Many different variations are possible, such as the classic deadlift, sumo deadlift, Romanian deadlift and many more. The instructions and technique tips in our exercise database ensure correct execution and help to avoid typical mistakes.
The deadlift is most commonly performed on EISENHORN using the Handle bar. However, there are also variations in which only the horn or the grip bands are used. Before starting deadlifts, it is important to choose a suitable weight that matches your personal abilities. To avoid injury, beginners in particular should make sure that the weight is not set too heavy at the beginning until the correct deadlift technique has been learned.
In the classic deadlift, you stand on the floor with your feet hip-width apart. Your knees are slightly bent and your shoulders are pulled back and down. Your back remains straight as you bend forward from the hips and grasp the Handle bar in a wide alternating grip. This is then lifted in a slow, controlled movement, as close to the body as possible, until the arms and legs are fully extended. (Avoid overstretching!). The Handle bar or the weight is then lowered again in the same controlled manner.
The back remains straight and the shoulders pulled down during the entire deadlift. The torso remains tensed the whole time.
What professional athletes have known for a long time can also help amateur athletes with a complex exercise such as the deadlift: correct breathing. Specifically, when deadlifting, you should make sure to take a deep breath before lifting the weight. During the exercise, you tense your abdominal muscles and press the air you breathe against your closed larynx without effectively exhaling 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 taking another deep breath before lifting the weight again.
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 deadlifts with straight legs (“stiff-leg deadlifts”), deadlifts with closed feet and deadlifts with a wide stance (“sumo deadlifts”).
Other variations include the Romanian deadlift or the progressive deadlift with grip band. It is generally advisable to first learn the correct technique of the classic variation before performing the alternative forms.
A variety of muscles are used when deadlifting. Almost everything is involved, from the thighs and buttocks to the abdomen, back and biceps. The back extensor muscle (musculus erector spinae), the quadriceps femoris muscle (musculus quadriceps femoris) and the gluteus maximus muscle (musculus gluteus maximus) are the primary focus. The long head of the biceps (musculus biceps femoris), the semitendinosus muscle (musculus semitendinosus), the flat tendon muscle (musculus semimembranosus) and the abdominal muscles (musculus rectus abdominis) are also trained.
The deadlift is an effective exercise in all its variations, both for beginners and ambitious athletes, and should not be missing from any workout plan. When performed correctly and regularly, this full-body exercise strengthens the muscles and improves 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.