Reverse Deadlift, Inverted Deadlift
The Inverted Deadlift, also known as the Reverse Deadlift, is an effective exercise to improve body control, core stability, and strength. It serves as a foundation for advanced skills like the pullover or various Front Lever variations. In addition to the abdominal muscles, it specifically targets the latissimus and the long head of the triceps through retroversion of the upper arm.
Necessary equipment
Reverse Deadlift, Inverted Deadlift - the correct execution
- Start in the inverted hang position
- Lower the hips below shoulder height
- Arms and legs remain extended throughout
- Your feet stay nearly the bar
- Pull yourself back into the inverted hang
The exercise Reverse Deadlift, Inverted Deadlift is intended to be used as a hypertrophy exercise.
Which muscles are trained by Reverse Deadlift, Inverted Deadlift?
Primary trained muscles for Reverse Deadlift, Inverted Deadlift
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Secondary trained muscles for Reverse Deadlift, Inverted Deadlift
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
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Similar exercises to Reverse Deadlift, Inverted Deadlift
Inverted Hang with gym rings
The inverted hang lift is an effective exercise for strengthening the latissimus and abdominal muscles. This exercise is typically performed on gymnastic rings. When done on a pull-up bar, the inverted hang becomes slightly more challenging because you can't keep your legs completely vertical due to the bar. The lift is an excellent preparatory exercise for the Skin The Cat.
Skin The Cat with gym rings
"Skin the Cat" is a full-body exercise that promotes shoulder mobility and trains upper body strength, particularly in the back, abdominal, and shoulder muscles. For this exercise, you hang from a bar or rings and slowly rotate your body through your arms until your hips are above your shoulders. It can be seen as an extension of the Toes to Bar or Toes to Rings, as it requires not only lifting the legs but also a complete body rotation, demanding greater flexibility and control.
The name "Skin the Cat" likely originates from the English expression "there's more than one way to skin a cat," which roughly means that there are different ways to achieve a goal. In gymnastics terminology, the phrase refers to overcoming an obstacle by turning or "skinning" the body through a tight movement.
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