They have a hammerstrength deadlift machine in my gym that I was thinking about cycling in to my leg routine as a substitute for the trap bar deadlift(none available).
Would this be advised or should I stick with other variations of the deadlift? Keep in mind I will only do it for 3 weeks before I change to another core ME lift.
Soco…
Are you doing any other forms of deadlifting? The only reason I ask is that I currently rotate between normal deads, sumo deads, and rack pulls. I do believe that the hammerstrength machine is setup ok but you must know how to use it properly. Most people that I see using it at my gym use it for shrugs which is fine but most of they time they are facing in towards the machine when they should be facing away from the machine (butt towards pivot). Not sure if that is totally correct but that is the most logical method of use based on the handle and machine design.
No I don’t think it would hurt you to do them on it but if you can do another variation of deadlift with a barbell / dumbell combo then you would probably get more out of it.
mike’s own .02
shiplemw
Currently doing regular reverse grips deads. I alternate squats and deads, and will also do rack pulls and sumo deadlifts over the next couple of months.
I think I will just try it one day and see how it feels. Variety is nice.
The Hammerstrength deadlift machine isn’t a bad alternative to strict barbell deadlifts considering your options. the only 2 caveats i would have would be:
butt faces pivot (you’d probably of figured this one out easily but people love doing this the other way for some reason. perhaps a little self-conscious of their ass)
feet position. just like a conventional dead, you gotta find that groove where you can get the most power from your posterior chain and maintain form.
just make sure the other member’s don’t get so annoyed when you take up most of the plates on the floor.
Just wanted to throw out a couple other options (not that hammer strength is bad I’ve heard nothing but good things about their machines)
-Deadlift standing on mats or box
-snatch grip deads (similier effect to above, greater range of motion, plus more load on grip/upper back)
-romanian deadlifts
Thanks for the info.
Wasn’t quite sure which way to face. Everyone just uses it for shrugs.
I found that if you face away from the pivot it feels better. The angle of the handle through the motion is better on my hands/wrists. I place a 5 lb plate in the corner of the deck and put the front of my foot touching the plate. I do the same for the other foot. I place my feet such that they are pointing slightly outward.
Watch your form because I have ended up doing a front squat instead of a deadlift. Some people use the machine to do one legged squats.
I found the handles start to rotate when you load up 4 plates on a side (8 45lb plates = 360 lbs). It is very hard to lift when the handles slip around (it is like they have been greased). I do not have any straps or metal hook gloves.
I always have kept dead lifts to a back and shoulder day with the exception of doing straight leg deads with hams. I did bent deads forever on leg day but would fall short on back day cause my traps were burnt out. I found it doesnt work the quads or hams to a point of failure