Total-Body Strength: Deadlift with High Pull Using the SpaceGym Flywheel Trainer

This is one of my favourite exercises you can do with the SpaceGym- and the most exhausting!

Deadlifts target two of your largest muscles- glutes and hamstrings. While also engaging the lower back, obliques, and abdominals. Providing essential support and improving balance.

In fact, by hitting these large muscle groups this is one of the few exercises that makes me dizzy with exhaustion. Perhaps partly due to the fact that I’m almost two metres tall and my long legs have to fold and extend more than most? Or maybe I have neglected these muscle groups for far too long!

The High Pull movement activates your shoulders (deltoids), upper back (trapezius, rhomboids), and arms (biceps), enhancing upper body strength and definition. Combining the two movements in one fluid motion is a great way to train multiple muscle groups for maximum reward.

Muscle Groups Worked:

Lower Body: The deadlift portion targets your glutes, hamstrings, and quads, helping you build lower body strength and stability.

Core: Your core muscles, including the lower back, obliques, and abdominals, are engaged throughout the movement, improving balance and posture.

Upper Body: The high pull activates your shoulders, upper back, and arms, enhancing upper body strength and definition.

Maintaining Correct Posture:

To perform the Deadlift with High Pull correctly, ensure that you:

Maintain a Neutral Spine: Keep your back straight, chest lifted, and shoulders back to avoid rounding the spine.

Engage Your Core: Tighten your abdominal muscles to support your lower back and maintain stability throughout the movement.

Use Controlled Movements: Move slowly and deliberately, focusing on form rather than speed to avoid unnecessary strain on your joints.

Keep the Flywheel Handle Close: As you lift, keep the bar close to your body to maintain balance and reduce stress on your lower back.

Precaution:

While the Deadlift with High Pull is a powerful exercise, performing it incorrectly can lead to injury, particularly to the lower back and shoulders. It’s essential to focus on maintaining proper form and not to rush through the movements. If you’re new to this exercise, consider starting very slowly to reduce the resistance and gradually increasing as your strength improves.

*We always recommend you seek medical advice before starting any new exercise regime. If you are unfamiliar with this movement it’s also worth working with a professional Personal Trainer to ensure you maintain correct form and are not overexerting yourself.*

Click here to see our video demonstrations of flywheel training exercises.

Benefits of This Exercise:

Total-Body Engagement: By combining a deadlift with a high pull, you work both the lower and upper body in one fluid motion, maximizing the efficiency of your workout.

High Calorie Burn: By working those large muscles, this exercise is exhausting and will result in a higher calorie burn both during and while recovering (when compared to lighter movements like a bicep curl).

Increased Power and Explosiveness: The high pull element develops explosive strength, which is beneficial for athletic performance.

Improved Posture and Core Stability: The engagement of core muscles during the deadlift promotes better posture and helps prevent lower back injuries.

Enhanced Muscle Coordination: This compound movement requires multiple muscle groups to work together, improving overall muscle coordination and balance.

Adaptable Resistance: With the SpaceGym Flywheel Trainer, the resistance adapts to your effort, allowing you to safely increase the intensity as your strength improves.

Incorporate the Deadlift to High Pull into your routine to build strength, enhance muscle coordination, and achieve a well-rounded, powerful physique. If you only have 10 minutes to spare for a quick workout, make it this one!

Suggest you review the video at the top of the article for correct posture and ignore my poor technique!