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    Tutorial: Kinesis Deadlift

    28th January 2019
    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
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