Muscle Groups
Muscles
Target
Synergist
How to perform Leverage Machine Deadlift with proper form
Setup
- Adjust Machine: Set the lever arm to an appropriate height, so you can start with your knees slightly bent and feet flat on the platform.
- Foot Position: Stand with your feet shoulder-width apart, flat against the footplate.
Grip
- Hand Placement: Grab the handles or bar with both hands, using a neutral (palms facing each other) or overhand grip, depending on the machine design.
Starting Position
- Back Position: Keep your back straight and chest up. Engage your core to stabilize your spine.
- Knees and Hips: Position your knees just behind your toes; hips should be lower than your shoulders.
Execution
- Initiate the Lift: Push through your heels, extending your knees and hips simultaneously.
- Maintain Form: Keep the weights close to your body as you rise. Avoid rounding your back or leaning too far forward.
- Full Extension: Stand upright at the top of the movement, ensuring your shoulders are back and down.
Lowering the Weight
- Control the Descent: Hinge at your hips first, then bend your knees while keeping your back straight.
- Return to Start: Lower the weight back to the starting position in a controlled manner, avoiding sudden drops or jerks.
Tips
- Breathing: Inhale before the lift and exhale at the top.
- Focus on Form: Prioritize proper technique over lifting heavy weights to prevent injury.
- Avoid Overextension: Do not hyperextend your back at the top of the lift.
Always consult with a professional trainer if you're unsure about your form or the equipment.
Exercises
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Good Morning, Smith Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Good Morning, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Hip Adductor, Leverage Machine
Type: Lower, Legs
Target: Hamstrings, Glutes
Synergist: Quadriceps
Lying Leg Curl, Band
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves
Lying Leg Curl, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves
Reverse Lunge, Barbell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Dumbbell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Kettlebell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Bodyweight
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Romanian Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves