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Lever Deadlift

A hip hinge on a plate-loaded lever machine that mimics the deadlift with a fixed arc, useful for training the posterior chain with less setup and lower technique demand than a barbell.

LegsMachineHip hinge
GoLightWeight medialever-deadlift

시범 영상 준비 중

Primary

GlutesHamstrings

Secondary

Spinal erectorsQuadricepsTrapeziusForearms

Equipment

Machine

Pattern

Hip hinge

Setup

  1. 01Load the machine and stand centered between the handles.
  2. 02Set feet about hip width apart, mid-foot under your hips.
  3. 03Hinge down with a flat back and grip the handles firmly.
  4. 04Pull the slack out and set the lats before pulling.

Execution

  1. 01Brace, then drive through the floor and stand by extending hips and knees together.
  2. 02Keep the handles close to your legs along the fixed arc.
  3. 03Finish tall with hips fully extended, without leaning back.
  4. 04Lower under control by pushing the hips back first.

Checkpoints

  • -The spine stays neutral from setup to lockout.
  • -Hips and shoulders rise at the same rate off the bottom.
  • -The lockout is a full hip extension with glutes squeezed.
  • -The descent is a controlled hinge, not a drop.

Common mistakes

  • -Rounding the lower back at the start.
  • -Turning it into a squat by dropping the hips too low.
  • -Hyperextending the back at the top.
  • -Letting the machine arc pull you forward onto the toes.

Programming notes

  • -Use 3 to 5 sets of 5 to 8 reps for strength, or 3 sets of 8 to 12 for hypertrophy.
  • -Good substitute when barbell deadlifts are unavailable or you want to reduce setup fatigue late in a session.

Related exercises

Barbell Deadlift

Barbell / Legs

Smith Deadlift

Machine / Legs

Trap Bar Deadlift

Barbell / Legs

Romanian Deadlift

Barbell / Legs

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