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