A conventional deadlift performed on a plate-loaded leverage machine. The handles travel on a fixed arc, so the bar path is guided while the hips and knees still extend together to lift the load from the floor.
How to do the Machine Deadlift#
- Load the plates evenly and set the handles to the lowest position you can reach with a flat back.
- Stand close to the machine with your feet hip-width apart and grasp the handles.
- Brace your core, keep your chest up, and drive through your heels to extend your hips and knees together.
- Stand tall at the top without leaning back, then lower the handles under control to the start.
Muscles worked#
- Primary: Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Lower back (Erector Spinae)
- Secondary: Quads (Quadriceps Femoris), Traps (Trapezius), Upper back (Rhomboids & Middle Trapezius), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Abs (Rectus Abdominis)
Common mistakes#
- Rounding the lower back to reach the handles instead of setting them higher.
- Pulling with the arms rather than driving through the legs and hips.
- Leaning back at lockout instead of finishing tall.
- Dropping the load at the top instead of controlling it down.
