The Cable Deadlift is a variation of the traditional deadlift exercise using a cable machine. It primarily targets the glutes, hamstrings, and lower back muscles.
How to perform
Instructions:1. Stand facing a cable machine with the pulley set at the lowest position.
2. Attach a straight bar or a rope handle to the cable.
3. Step back a few feet, holding the bar or handle with an overhand grip, hands shoulder-width apart.
4. Keep your back straight, shoulders back, and core engaged.
5. Bend at the hips and knees, lowering your upper body towards the floor while keeping your chest up.
6. Push through your heels and extend your hips and knees to lift the weight back up to the starting position.
7. Squeeze your glutes at the top of the movement and hold for a second.
8. Slowly lower the weight back down with control, maintaining good form throughout the movement.
Tips:
- Keep your back flat throughout the exercise to prevent injury.
- Engage your core muscles to provide stability and support.
- Focus on using your glutes and hamstrings to drive the movement, rather than relying on your lower back.
- Start with a lighter weight to ensure proper form before increasing the resistance.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.