Mainly targeting your legs, glutes, back and core and are usually performed using a barbell, but dumbbells and cables also can be used in this workout. At first you might 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.
Benefits of the Cable Deadlift
- Increased Flexibility – here’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.
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. It will work wonders for hamstring and gluteus muscles as mentioned before 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 booty as well.
03 Common Mistakes to avoid while Deadlifting
- Bending your legs too much
If you are so used to squatting you could be squatting your deadlift too. However this is not very effective. So next time if you catch yourself sitting back in a squat at the beginning of your deadlift, remind yourself this is deadlift that should target your hamstrings and flutes NOT quads – like in a squat.
. - Hip Raising way too early
Now when you are trying to correct your mistake of squatting your deadlift (like explained earlier), you could overcorrect it could push your butt up in the air before your torso. Now this would be complete recipe for injury. Always keep in mind that when deadlifting correctly your hips should rise with your torso util your legs are fully extended.
. - The Rounded Back
Bending your back when you are deadlifting is also a pretty common mistake that many make. To avoid this, make sure that you keep your chest elevated and straight when placing your hands on the barbell. Moreover, you should focus on lifting the bar with your legs, not your back.
Woow !! This is really informative! !!!