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Power Rack Deadlift Machine - A Great Mix of Free Weight and Machine Benefits

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The deadlift is obviously one of THE best exercises you can do...it just hits EVERYTHING.

But a lot of people have trouble with this exercise in the bottom where you have to bring the bar around your knees then up. This can put a fair bit of torque on the lower back, especially if you have any lower back issues.

That's where specialized bars like the Super Deadlift Bar and the Trap Bar come into play. They let you stand right in the middle of the weight so the bar doesn't ever contact your legs.

I use the Super Deadlift Bar all the time for deadlifts. I'm not a competitive powerlifter so I don't have to work on the specialized technique for it.

So if you don't have one of those bars, where does it leave you?

It leaves you with THIS version of the deadlift....the Power Rack Deadlift Machine.

It's actually a really simple idea...you're going to set two barbells on the rails of a power rack. They'll be angled down (loaded at the top to counterbalance and loaded with more at the bottom). You'll just grab the ends of the barbells, standing in between them, and do the deadlift from there.

This mimics the concept of the bar that you can stand in the middle of. If you've ever seen a Worlds Strongest Man contest, it's similar to the deadlift event on those. You get loaded, it stabilizes you somewhat, but still leaves you with enough freedom of movement that it's still more like a free weight exercise than a machine exercise.

It also has the advantage of allowing you start at whatever height you want, making it a perfect alternative for those who want to deadlift but can't because of issues with the form of a straight bar deadlift.

Also, it works the grip and forearms VERY strongly...you're grabbing onto the thick ends of the bars, where the plates usually go. KILLER forearm training in addition to total body training.

Here's the starting setup. I've got one plate on the top ends and two on the bottom ends. The bars are angled down.

Power Rack Deadlift Machine - A Great Mix of Free Weight and Machine Benefits

Just stand in the middle of the two barbell ends and squat down, grabbing the ends of the bars.

Power Rack Deadlift Machine - A Great Mix of Free Weight and Machine Benefits

Now stand up! Simple as that. You've just done a deadlift.

Power Rack Deadlift Machine - A Great Mix of Free Weight and Machine Benefits

You can also do this exercise facing in towards the bars as well. Use whatever version you feel most comfortable doing.

Power Rack Deadlift Machine - A Great Mix of Free Weight and Machine Benefits

Power Rack Deadlift Machine - A Great Mix of Free Weight and Machine Benefits

And like I said, you can adjust the height on the bottom rail to start at whatever height you want. It can be lower so you're right near the floor or higher for doing partial range stuff. This is excellent for those who have trouble with full-range deadlifts but still want to do deadlifts.

 


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