Tutorial: Kinesis Deadlift
Kinesis Deadlift is a strength exercise. This variation of the traditional deadlift will help you increase your hip and shoulder strength in a functional way.
WHAT
- The Kinesis Deadlift is a cable variation of the classic deadlift movement.
- This variation makes the movement more convenient, straightforward and more comfortable.
- It’s a useful starting point for those wanting to progress to the barbell deadlift.
HOW
- Stand on the platform and line your feet up with the handles. Engage the core and set the shoulders.
- Keeping the back straight, bend your knees and hip to grab the handles. Core and shoulders engaged.
- Extend hip, driving it forward. Keep the arms straight as you simultaneously lift the chest upwards, coming to a standing position. In this position, the core, glutes and shoulder blades should remain engaged.
- Slowly return, keeping the back straight, and repeat for reps or time.
Training tip – if hamstring flexibility is limiting you, modify the movement by bending your knees more (like a squat). If you have good hamstring flexibility, you can perform a straighter leg deadlift – this will require greater core engagement, so ensure you set this at an appropriate level.
WHY
- The deadlift is a pivotal foundation movement that will build high-levels of strength. In a natural environment, this move allows us to safely pick up objects from the floor, carrying things, or practice overhead lifting (cleans, presses, snatches). From a rehabilitation perspective, the deadlift is a highly functional exercise to improve shoulder health, through reflexive stabilization.
- The whole-body nature of this exercise will significantly raise the heart rate and impose a cardiovascular demand. As such, we recommend you start with 4-6 reps per set, before increasing volume. As you become proficient, progress to free-weighted deadlifts using dumbbells, kettlebells and eventually barbells.
- Some athletic movements are dependent on powerful and robust hip extension. As such, the deadlift should be a regular inclusion in your skill-based and metabolic conditioning workouts.
Did you like the tutorial for the Kinesis Deadlift? Here are more exercises:
- Superfunctional row
- Push-up
- Inverted jump
- Bar hang
- Deep squat short post
- Burpee pull-up
- Superfunctional Y
- Hanging knee lift
- Burpee
- Barbell front squat
- Hamstring curl
- TRX low pull
- Lateral jumps
- Push-up with rotation
- Suspended squat
- Jump pull-up
- Inverted push-up
- Suspended lunge
- Kinesis low to high chop
- Kinesis twisting punches
- Kinesis row
- Kinesis lunge
- Roll out with step
- Hip extension
- Hanging twist
