How to Perform the Kinesis Deadlift for Increased Strength, Power And Control
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 stabilisation.
- 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.
OTHER EXERCISES:
