Deadlift Using a Shrug Machine
a.k.a. Leverage Squat
Differentiation: Mechanics
This variation of a deadlift is unique. Here is how: you use a Shrug machine. Using a machine eliminates the need to balance any weight, (like you would need to do when performing a normal Deadlift with a loose Barbell). | Not focussing on balancing allows you to intently focus on each contraction in your Quads, | Hamstrings | and Glutes.
Starting Position
To get into starting position, do this...
1) Locate a Shrug Machine.
2) Load plates on the machine.
3) Stand backward between the handles of the Shrug machine...
4) Place your feet about hip-width apart for stability.
5) ...with your head upright, bend from the knees
6) ...to grasp the machine's handles.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while gradually powering the handles upright |while keeping your arms fully extended at your sides
3) ...until you are standing upright.
4) Once you are standing upright with your shoulders straight, hold this position for a count of one second.
5) This is the ending position.
6) Then, inhale while gradually bending at the knees
7) ...and lowering the handles to the starting position.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Your arms should remain straight and your weight should be on your heels, hips and knees as you move up.
Keep your arms straight while holding the bars.
Keep your head up and your face forward as you lift.
To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward.
Keep your back flat and not rounded. Remember, as soon as your back starts to round and you are unable to keep a flat back the exercise is done.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 |
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