Library / Hamstrings
Lever Deadlift (plate Loaded)
Machine · Hinge · Compound
Hamstrings Erector SpinaeTrapsForearms Joint friendly
Default prescription & biomechanics
- Primary muscles
- Hamstrings
- Secondary muscles
- Erector Spinae, Traps, Forearms
- Equipment
- Machine
- Movement pattern
- Hinge (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
Step-by-step coaching cues
- Position yourself at the center of the machine with your feet shoulder-width apart.
- Hold the side handles with your hands, keep your spine neutral and chest lifted.
- Bend your hips and knees to lower your torso, keeping the weight on your heels.
- Push the floor with your feet and extend your hips and knees to return to the standing position.
Joint & safety considerations
No specific joint contraindications are flagged for Lever Deadlift (plate Loaded). Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Glute-Ham Back Extension | Bodyweight swap | Bodyweight |
| Barbell Clean Pull | Barbell swap | Barbell |
| Bodyweight Feet Elevated Staggered Glute Bridge | Bodyweight swap | Bodyweight |
| Heavy Kettlebell Romanian Deadlift | Kettlebell swap | Kettlebell |
| Kettlebell Deadlift | Kettlebell swap | Kettlebell |
| Kettlebell Kickstand One Leg Deadlift | Kettlebell swap | Kettlebell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.