Cable Deadlifts

Also called cable deadlift, cable pull and low cable deadlift.

Works

Quads, plus forearms, glutes, hamstrings and lower back

Equipment

Cable

Level

Beginner

Type

Compound

How to do it

Setup. Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.

1. To begin, squat down be flexing your hips and knees until you can reach the handles.
2. After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.
3. After reaching a full standing position, Return to the starting position and repeat.

Cues

• Stand between the towers, handles low.
• Hips back, flat back, grab.
• Drive through the heels to stand.
• Lower with the hips back.

Common mistakes

• Rounding the back.
• Squatting it up.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Harder

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