Flywheel Deadlift
Strength
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The Flywheel Deadlift is a dynamic strength exercise using a flywheel device that provides variable resistance through inertia, mimicking the explosive hip extension of a traditional deadlift while emphasizing the eccentric phase for enhanced power development. It primarily targets the glutes, with secondary engagement of the back muscles like the erectors and lats. Ideal for athletes seeking to build posterior chain strength and speed, it requires only a flywheel unit and suits intermediate to advanced trainees focused on functional power.
How to Perform Flywheel Deadlift
- 1Stand facing the flywheel unit with feet hip-width apart, toes slightly turned out, and position the flywheel strap between your feet centered under your body.
- 2Hinge at your hips to grip the strap or handle with both hands using a double overhand grip, palms facing you, knees slightly bent.
- 3Engage your core, keep your back flat and chest up, then drive your hips back while maintaining a neutral spine to preload the flywheel.
- 4Inhale deeply, then exhale as you explosively extend your hips and knees to pull the strap upward, fully straightening your body at the top.
- 5Allow the flywheel to pull you forward into the eccentric phase as you inhale, resisting the pull by hinging at the hips with control.
- 6Repeat for desired reps, maintaining tension throughout.
- 7Key form tips: Keep shoulders retracted and avoid rounding your back—squeeze glutes at the top. Common mistakes: Using arms to pull instead of hips, or letting knees cave inward.
