How to Perform the Kinesis Deadlift for Increased Strength, Power And Control
The Kinesis Deadlift is a cable variation of the classic deadlift movement.
This variation makes the movement more convenient, straightforward and more comfortable.
It’s a useful starting point for those wanting to progress to the barbell deadlift.
Stand on the platform and line your feet up with the handles. Engage the core and set the shoulders.
Keeping the back straight, bend your knees and hip to grab the handles. Core and shoulders engaged.
Extend hip, driving it forward. Keep the arms straight as you simultaneously lift the chest upwards, coming to a standing position. In this position, the core, glutes and shoulder blades should remain engaged.
Slowly return, keeping the back straight, and repeat for reps or time.
Training tip – if hamstring flexibility is limiting you, modify the movement by bending your knees more (like a squat). If you have good hamstring flexibility, you can perform a straighter leg deadlift – this will require greater core engagement, so ensure you set this at an appropriate level.
The deadlift is a pivotal foundation movement that will build high-levels of strength. In a natural environment, this move allows us to safely pick up objects from the floor, carrying things, or practice overhead lifting (cleans, presses, snatches). From a rehabilitation perspective, the deadlift is a highly functional exercise to improve shoulder health, through reflexive stabilisation.
The whole-body nature of this exercise will significantly raise the heart rate and impose a cardiovascular demand. As such, we recommend you start with 4-6 reps per set, before increasing volume. As you become proficient, progress to free-weighted deadlifts using dumbbells, kettlebells and eventually barbells.
Some athletic movements are dependent on powerful and robust hip extension. As such, the deadlift should be a regular inclusion in your skill-based and metabolic conditioning workouts.