Leverage Deadlift

intermediate · hinge

Setup

Load the same weight on both sides and lock the collars; a lever machine loaded unevenly twists the frame the moment you pull. Stand directly between the handles, feet hip-width apart. Inhale, hinge your hips back and lower yourself to grip the bottom handles, chest up, eyes forward.

Execution

Keep your back flat and your core braced before starting to lift.
Exhale and push the floor away with both legs, extending your hips and knees to stand upright.
Squeeze your glutes at the top, without leaning the torso back excessively.
Inhale, hinge the hips back first, then lower the handles under control back to the start.
Keep the machine's motion smooth and controlled through both directions.

Breathing

Inhale as you lower, exhale as you stand up. Do not hold your breath at the bottom; if you have high blood pressure, heart disease, a hernia or you are pregnant, use a lighter load and keep breathing steadily.

Quick cues

Back flat, chest open.
Push the floor away with the legs.
Squeeze the glutes at the top.
Hinge the hips back before lowering.

Common faults

Fault: The lower back rounding while lowering to grip the handles
Fix: Brace the core and hinge from the hips before lowering to grip the handles.
Fault: Standing up by yanking with the back instead of pushing with the legs
Fix: Feel the drive coming from the thighs and heels before the back straightens.
Fault: Leaning back excessively at the top
Fix: Standing tall and squeezing the glutes is enough — there is no need to lean the torso back.
Fault: Letting the handles drop fast back to the bottom
Fix: Lower under control over 2-3 seconds instead of letting the machine free-fall.

Equipment

machine

Muscle groups

legs, glutes, back