Deadlifts are definitely one of the best exercises you can perform, They target mainly your legs, glutes, back and core and are usually performed using a barbell, but for beginners, there is a variation that’s becoming more and more popular – Cable Deadlift.
While at first glance, the Cable Deadlift might not look like the toughest exercise on the list, this compound lift will pleasantly surprise you producing great results. It’s not as hardcore as other variations of deadlifts, but the exercise can absolutely be considered a great inclusion to your workout sessions. Want to know why? Keep on reading.
What is the Cable Deadlift?
The Cable Deadlift is a variation of the deadlift that is performed using a cable pully instead of free-weights. If you are someone who does not prefer holding dumbbells or barbells, Cable Deadlifts will become a worthy substitute in its place. This move revolves around strengthening your core and leg muscles by depending on the tension created by a cable attached to a pulley.
It’s rather straightforward – you hold onto the cable and perform the lift in a similar motion to the barbell deadlift the difference being the forward and backward movement. the exercise is especially good for improving coordination, balance, and technique.
How to Do the Cable Deadlift?
Here are step by step instructions to doing the cable deadlift.
- Start by connecting a rope or bar handle to the pulley of the carriage and stand facing the pulley.
- Select the resistance you want to start off with (once you become more comfortable with the movement, increase the weight little by little.)
- Grab the rope/bar and position yourself a couple of feet from the machine.
- Next, Engage your core, maintain a little curve in the lower back, and push out your chest.
- Inhale followed by slowly bending at the hip section with a slight bend in the knees and extending your arms forwards – the hip motion is termed as a hinge movement pattern.
- The moment you feel a little stretch on the hamstrings, apply force slowly and pull the bar upward towards your lower body. Push your hips into the movement as you approach the peak position, hyperextending the back a little. Put your glutes into action and use full power to pull.
- For an isometric hold, keep the position for a count of “one”.
This is counted as one rep. Repeat to complete the desired number of reps and sets. You can aim for three to four sets of 10-12 if you’re working on increasing strength, or if you’re planning on building muscles four to five sets of 6-8 reps.
Benefits of the Cable Deadlift
Here are the main benefits of the Cable Deadlift:
There’s extensive activation of the hamstring and gluteus muscles when performing the Cable Deadlifts, which is why this exercise is great for increasing flexibility.
Glute and Hamstring Engagement
Cable Deadlifts are awesome when it comes to engaging the gluteus muscles to keep your assets more toned. Your leg muscles are definitely going to thank you for it.
Mitigating Discomfort and Pain in Lower Back Area
If your physical therapist has recommended working the glutes to recover from an injury, you can easily opt for Cable Deadlifts. It helps by engaging the body much delicately than other exercises, helping you to recover from the pain in a steady process.
Correcting Leg Muscle Imbalance
Bet you didn’t know Cable Deadlifts assist with fixing leg muscle imbalance! That’s right! As you depend on the cable and pulley to motivate motion, this exercise will effectively make you much steadier on the legs.
Cable Deadlift Muscles Worked
If your plan is working on multiple muscle groups, the Cable Deadlift is just fit for you – with the added benefit of involving the lower back. It achieves maximum muscle toning without applying too much pressure on your back.
You will be engaging your hamstrings and gluteus muscles the most, which react to the posture somewhat similar to a squat. As mentioned earlier, Cable Deadlifts will work wonders for hamstring and gluteus muscles with an added emphasis on the upper back, lower back, rear shoulders, forearms and traps.
The arms solely work as levers and the upper backs and track provide stability. Your hips will also play a significant role in the exercise, especially during the hyperextension part.
This workout calls for an easier isometric hold around the waist and hips to ensure that you’re really putting your back to the work. This workout is designed to target the upper leg muscles while contributing on the bum as well.
Extremely beginner-friendly and offering multiple gains, Cable Deadlifts are here to spice up your boring old workout routine. Although cable deadlifts can be considered the basics of deadlifting, they’re a notable workout move guaranteed to give you results you’ll be happy to see. Next time you’re at the gym, you know what to look into!