{"id":1076,"date":"2025-01-21T17:05:13","date_gmt":"2025-01-21T16:05:13","guid":{"rendered":"https:\/\/isports.ch\/magazin\/?p=1076"},"modified":"2026-04-09T13:55:28","modified_gmt":"2026-04-09T11:55:28","slug":"deadlift","status":"publish","type":"post","link":"https:\/\/isports.ch\/magazin\/fr\/deadlift\/","title":{"rendered":"Deadlift \u2013 Tout ce que vous devez savoir sur le soulev\u00e9 de terre"},"content":{"rendered":"<p style=\"text-align: justify;\"><strong>Le soulev\u00e9 de terre, \u00e9ga\u00adle\u00adment appel\u00e9 \u201cdead\u00adlift\u201d, devrait faire partie de tout pro\u00adgramme d\u2019en\u00adtra\u00ee\u00adne\u00adment. Cet exer\u00adcice sol\u00adli\u00adcite presque tous les grands groupes mus\u00adcu\u00adlai\u00adres, am\u00e9\u00adliore la posture et ren\u00adforce la force fon\u00adc\u00adtion\u00adnelle, des muscles du tronc jus\u00adqu\u2019aux jambes. Cepen\u00addant, aussi effi\u00adcace soit-il, il est \u00e9ga\u00adle\u00adment exi\u00adgeant : une tech\u00adni\u00adque pr\u00e9cise est essen\u00adti\u00adelle pour \u00e9viter les bles\u00adsu\u00adres et obtenir des r\u00e9sul\u00adtats opti\u00admaux. Dans notre article, nous vous pr\u00e9\u00adsen\u00adtons la bonne tech\u00adni\u00adque, vous expli\u00adquons comment \u00e9viter les erreurs cou\u00adran\u00adtes et tirer le meil\u00adleur parti de votre ent\u00adra\u00ee\u00adne\u00adment.<\/strong><\/p>\n<h2>Qu\u2019est-ce que le soulev\u00e9 de terre ?<\/h2>\n<p>En r\u00e9alit\u00e9, c\u2019est tr\u00e8s simple : vous sou\u00adle\u00advez un poids lourd au repos (dead weight) du sol (lift), vous vous redres\u00adsez, puis vous reposez le poids de mani\u00e8re con\u00adtr\u00f4l\u00e9e. Cela semble facile, non ? En fait, cet exer\u00adcice sol\u00adli\u00adcite presque tout votre corps. Les muscles les plus sol\u00adli\u00adci\u00adt\u00e9s sont :<\/p>\n<ul>\n<li>Les quad\u00adri\u00adceps et les ischio-jam\u00adbiers,<\/li>\n<li>Les muscles fes\u00adsiers,<\/li>\n<li>Les muscles du cou et des \u00e9paules,<\/li>\n<li>La mus\u00adcu\u00adla\u00adture du tronc (dos et abdo\u00adminaux),<\/li>\n<li>Les muscles des mains et des avant-bras.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/isports.ch\/Tunturi-Olympisches-Gewichtsset-140-kg\/14TUSCL382\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-968 size-full\" title=\"Tunturi Olympisches Gewichtsset 140 kg\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Tunturi-Olympisches-Gewichtsset-140-kg.jpg\" alt=\"Tunturi Olympisches Gewichtsset 140 kg\" width=\"1280\" height=\"829\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Tunturi-Olympisches-Gewichtsset-140-kg.jpg 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Tunturi-Olympisches-Gewichtsset-140-kg-300x194.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Tunturi-Olympisches-Gewichtsset-140-kg-1024x663.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Tunturi-Olympisches-Gewichtsset-140-kg-768x497.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\"><\/a><\/p>\n<p style=\"text-align: justify;\">Avec cet exer\u00adcice, vous pouvez non seu\u00adle\u00adment d\u00e9ve\u00adlo\u00adp\u00adper vos muscles et aug\u00admen\u00adter votre force, mais aussi am\u00e9\u00adlio\u00adrer votre posture et votre sta\u00adbi\u00adlit\u00e9. Si vous recher\u00adchez un exer\u00adcice poly\u00adva\u00adlent et effi\u00adcace, le soulev\u00e9 de terre est le choix id\u00e9al. Cepen\u00addant, comme men\u00adti\u00adonn\u00e9 pr\u00e9\u00adc\u00e9\u00addem\u00adment, une tech\u00adni\u00adque pr\u00e9cise est essen\u00adti\u00adelle. C\u2019est pour\u00adquoi nous vous pr\u00e9\u00adsen\u00adtons main\u00adten\u00adant l\u2019ex\u00e9\u00adcu\u00adtion cor\u00adrecte, \u00e9tape par \u00e9tape.<\/p>\n<h2>Guide \u00e9tape par \u00e9tape pour le soul\u00e9ve de terre<\/h2>\n<p>Avant de com\u00admen\u00adcer les dead\u00adlifts, il est important de vous \u00e9quiper cor\u00adrec\u00adte\u00adment. Id\u00e9a\u00adle\u00adment, uti\u00adli\u00adsez une <a href=\"https:\/\/isports.ch\/fr\/Puissance\/Barres-d-halteres\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">barre olym\u00adpi\u00adque<\/a> (20 kilo\u00adgram\u00admes) et <a href=\"https:\/\/isports.ch\/fr\/Puissance\/Disques-d-halteres\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">des disques<\/a> de poids qui garan\u00adtis\u00adsent une hauteur ad\u00e9\u00adquate de la barre. Pour les d\u00e9bu\u00adtants, il est recom\u00admand\u00e9 de com\u00admen\u00adcer avec des disques plus l\u00e9gers afin de ma\u00ee\u00adtri\u00adser la tech\u00adni\u00adque avec pr\u00e9\u00adcis\u00adion. Le poids total doit \u00eatre per\u00adcep\u00adti\u00adble, mais sans \u00eatre exces\u00adsif.<\/p>\n<p>Pour les hommes sans exp\u00e9\u00adri\u00adence, un bon point de d\u00e9part se situe entre 40 et 60 kilo\u00adgram\u00admes.<br>\nPour les femmes, entre 30 et 40 kilo\u00adgram\u00admes.<br>\nL\u2019essentiel pour les d\u00e9bu\u00adtants est de se con\u00adcen\u00adtrer sur une ex\u00e9\u00adcu\u00adtion pr\u00e9cise avant d\u2019augmenter la charge.<\/p>\n<p><a href=\"https:\/\/isports.ch\/Tunturi-50-mm-Olympia-Langhantelstange-220-cm\/14TUSCL265\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-903 size-full\" title=\"Tunturi 50 mm Olympia Langhantelstange 220 cm\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-50-mm-Olympia-Langhantelstange-220-cm.jpg\" alt=\"Tunturi-50-mm-Olympia-Langhantelstange-220-cm\" width=\"1280\" height=\"838\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-50-mm-Olympia-Langhantelstange-220-cm.jpg 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-50-mm-Olympia-Langhantelstange-220-cm-300x196.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-50-mm-Olympia-Langhantelstange-220-cm-1024x670.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-50-mm-Olympia-Langhantelstange-220-cm-768x503.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\"><\/a><\/p>\n<h3>La bonne position<\/h3>\n<p style=\"text-align: justify;\">La posi\u00adtion des pieds est la base d\u2019une tech\u00adni\u00adque cor\u00adrecte. Appro\u00adchez-vous de la barre sans la faire rouler. Elle doit \u00eatre plac\u00e9e juste au-dessus du milieu de vos pieds. Adoptez une posi\u00adtion largeur d\u2019\u00e9paules et ori\u00aden\u00adtez l\u00e9g\u00e8\u00adre\u00adment vos pieds vers l\u2019ext\u00e9rieur pour gagner en sta\u00adbi\u00adlit\u00e9. Assurez-vous que votre poids est r\u00e9parti uni\u00adfor\u00adm\u00e9\u00adment sur l\u2019ensemble du pied afin de rester stable tout au long de l\u2019exercice.<\/p>\n<h3>La position initiale<\/h3>\n<p style=\"text-align: justify;\">Fl\u00e9\u00adchis\u00adsez l\u00e9g\u00e8\u00adre\u00adment les genoux jusqu\u2019\u00e0 ce que vos tibias tou\u00adch\u00adent la barre, sans des\u00adcendre en squat profond. Gardez le dos droit et poussez l\u00e9g\u00e8\u00adre\u00adment les hanches vers l\u2019arri\u00e8re. Prenez la barre en prise pro\u00adna\u00adtion (paumes tour\u00adn\u00e9es vers votre corps) et placez vos mains \u00e0 l\u2019ext\u00e9rieur de vos genoux. Ramenez vos \u00e9paules vers l\u2019arri\u00e8re et vers le bas, bombez la poi\u00adtrine et fixez votre regard droit devant vous afin de sta\u00adbi\u00adli\u00adser votre colonne cer\u00advicale.<\/p>\n<div id=\"attachment_908\" style=\"width: 1210px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-908\" class=\"wp-image-908 size-full\" title=\"Korrekt ausgef\u00fchrt ist das Kreuzheben eine sehr effektive und sichere \u00dcbung\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-Startposition.jpg\" alt=\"Deadlift - Alles was Sie \u00fcbers Kreuzheben wissen m\u00fcssen\" width=\"1200\" height=\"775\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-Startposition.jpg 1200w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-Startposition-300x194.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-Startposition-1024x661.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-Startposition-768x496.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\"><p id=\"caption-attachment-908\" class=\"wp-caption-text\">\u00a9 photology1971 \u2014 stock.adobe.com<\/p><\/div>\n<div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\">Astuce : Si vous avez du mal avec la prise en pro\u00adna\u00adtion, vous pouvez uti\u00adli\u00adser la prise alter\u00adn\u00e9e (une main en pro\u00adna\u00adtion, l\u2019autre en supi\u00adna\u00adtion) pour ren\u00adforcer votre prise.<\/div><\/div>\n<h3>Le mouvement vers le haut<\/h3>\n<p style=\"text-align: justify;\">Con\u00adtrac\u00adtez votre sangle abdo\u00admi\u00adnale \u2013 en par\u00adti\u00adcu\u00adlier les abdo\u00adminaux et le bas du dos \u2013 afin de sta\u00adbi\u00adli\u00adser la colonne ver\u00adt\u00e9\u00adbrale pendant le mou\u00adve\u00adment. Inspi\u00adrez pro\u00adfon\u00add\u00e9\u00adment et entamez la mont\u00e9e. Poussez fer\u00adme\u00adment avec vos pieds dans le sol et faites monter la barre en la gardant pr\u00e8s de votre corps. Gardez tou\u00adjours le dos droit et les bras com\u00adpl\u00e8\u00adte\u00adment tendus. Une fois que vos hanches sont tota\u00adle\u00adment ver\u00adrouil\u00adl\u00e9es et que vous \u00eates debout, la pre\u00admi\u00e8re partie du mou\u00adve\u00adment est ter\u00admi\u00adn\u00e9e. Points d\u2019attention et \u00e9vitez de creuser le dos ou de vous pencher exces\u00adsi\u00adve\u00adment en arri\u00e8re en haut du mou\u00adve\u00adment. Main\u00adte\u00adnez le tronc engag\u00e9 et con\u00adser\u00advez une tension con\u00adstante dans tout le corps.<\/p>\n<div id=\"attachment_924\" style=\"width: 1210px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-924\" class=\"wp-image-924 size-full\" title=\"In der oberen Position sind die Arme und der R\u00fccken gestreckt\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-obere-Position.jpg\" alt=\"Deadlift-obere-Position - Deadlift - Alles was Sie \u00fcbers Kreuzheben wissen m\u00fcssen\" width=\"1200\" height=\"801\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-obere-Position.jpg 1200w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-obere-Position-300x200.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-obere-Position-1024x684.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-obere-Position-768x513.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\"><p id=\"caption-attachment-924\" class=\"wp-caption-text\">\u00a9 Fla\u00admingo Images \u2014 stock.adobe.com<\/p><\/div>\n<h3>Le d\u00e9p\u00f4t contr\u00f4l\u00e9<\/h3>\n<p style=\"text-align: justify;\">Poussez vos hanches vers l\u2019ar\u00adri\u00e8re et abaissez vos \u00e9paules pour reposer la barre de mani\u00e8re con\u00adtr\u00f4l\u00e9e. Laissez la barre glisser le long de votre corps tout en main\u00adten\u00adant le dos droit. La tension dans le tronc doit \u00eatre con\u00adser\u00adv\u00e9e tout au long du mou\u00adve\u00adment. D\u00e9posez com\u00adpl\u00e8\u00adte\u00adment la barre sur le sol et r\u00e9ta\u00adblis\u00adsez la tension pour chaque r\u00e9p\u00e9\u00adti\u00adtion.<\/p>\n<div id=\"attachment_919\" style=\"width: 1210px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-919\" class=\"wp-image-919 size-full\" title=\"Generell ist beim es Gewichtstraining wichtig, kontrollierte Bewegungen zu machen\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Deadlift-Aufwaertsbewegung.jpg\" alt=\"Deadlift - Alles was Sie \u00fcbers Kreuzheben wissen m\u00fcssen\" width=\"1200\" height=\"714\"><p id=\"caption-attachment-919\" class=\"wp-caption-text\">\u00a9 splitov27 \u2014 stock.adobe.com<\/p><\/div>\n<div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\">Astuce : Ne faites pas de mou\u00adve\u00adment rapide ou brusque vers le bas, car cela r\u00e9duit le con\u00adtr\u00f4le et aug\u00admente le risque de bles\u00adsure.<\/div><\/div>\n<h2>Soulev\u00e9 de terre correct : Comment \u00e9viter les erreurs et les blessures<\/h2>\n<p style=\"text-align: justify;\">Pour ne pas trop sol\u00adli\u00adci\u00adter vos disques inter\u00adver\u00adt\u00e9\u00adbraux, assurez-vous que votre dos reste neutre tout au long de l\u2019e\u00adxer\u00adcice. Un dos neutre signi\u00adfie que la forme natu\u00adrelle de la colonne ver\u00adt\u00e9\u00adbrale \u2013 avec sa l\u00e9g\u00e8re cour\u00adbure \u2013 est pr\u00e9\u00adser\u00adv\u00e9e. \u00c9vitez \u00e0 la fois un dos rond et une hyper\u00adlor\u00addose. Activez vos muscles abdo\u00adminaux et dorsaux, gardez le regard droit devant vous et poussez l\u00e9g\u00e8\u00adre\u00adment la poi\u00adtrine vers l\u2019avant pour garan\u00adtir une posture stable. Les hanches doivent \u00eatre guid\u00e9es de mani\u00e8re con\u00adtr\u00f4l\u00e9e vers l\u2019avant pendant la mont\u00e9e, sans trop cambrer le dos. Un autre point crucial est le contact entre la barre et le corps. La barre doit \u00eatre main\u00adte\u00adnue pr\u00e8s du corps pendant toute la dur\u00e9e du mou\u00adve\u00adment pour mini\u00admi\u00adser la charge sur le bas du dos. Un l\u00e9ger contact avec les tibias est normal, mais il ne doit pas \u00eatre dou\u00adlou\u00adreux. \u00c9vitez \u00e9ga\u00adle\u00adment de vous pencher en arri\u00e8re dans la posi\u00adtion finale, car cela sol\u00adli\u00adcite inu\u00adtile\u00adment la colonne ver\u00adt\u00e9\u00adbrale.<\/p>\n<p><a href=\"https:\/\/isports.ch\/Tunturi-Bumper-Plate-Hantelscheiben-50-mm-10-kg\/14TUSCF057\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-929 size-full\" title=\"Tunturi Bumper Plate Hantelscheiben 50 mm 10 kg\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-Bumper-Plate-Hantelscheiben-50-mm-10-kg.jpg\" alt=\"Tunturi Bumper Plate Hantelscheiben 50 mm 10 kg\" width=\"1280\" height=\"1210\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-Bumper-Plate-Hantelscheiben-50-mm-10-kg.jpg 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-Bumper-Plate-Hantelscheiben-50-mm-10-kg-300x284.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-Bumper-Plate-Hantelscheiben-50-mm-10-kg-1024x968.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-Bumper-Plate-Hantelscheiben-50-mm-10-kg-768x726.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\"><\/a><\/p>\n<h2>Soulev\u00e9 de terre \u2013 Un exercice, plusieurs variantes<\/h2>\n<p style=\"text-align: justify;\">En plus de la version clas\u00adsi\u00adque, il existe plu\u00ads\u00adieurs vari\u00adan\u00adtes comme le <strong>sumo dead\u00adlift<\/strong>, le <strong>roma\u00adnian dead\u00adlift<\/strong> ou le <strong>deficit dead\u00adlift<\/strong>. Elles vous offrent la pos\u00adsi\u00adbi\u00adlit\u00e9 de cibler dif\u00adf\u00e9r\u00adents groupes mus\u00adcu\u00adlai\u00adres ou d\u2019ad\u00adap\u00adter la tech\u00adni\u00adque \u00e0 vos besoins sp\u00e9\u00adci\u00adfi\u00adques. Le choix de la vari\u00adante d\u00e9pend enti\u00e8\u00adre\u00adment de vos objec\u00adtifs. Voulez-vous sol\u00adli\u00adci\u00adter cer\u00adta\u00adins muscles de mani\u00e8re plus intense, cor\u00adri\u00adger des fai\u00adbles\u00adses tech\u00adni\u00adques ou am\u00e9\u00adlio\u00adrer votre per\u00adfor\u00admance globale ? Chaque vari\u00adante a ses avan\u00adta\u00adges et peut \u00eatre int\u00e9\u00adg\u00adr\u00e9e de mani\u00e8re fle\u00adxi\u00adble dans votre pro\u00adgramme d\u2019en\u00adtra\u00ee\u00adne\u00adment. Ci-dessous, nous vous pr\u00e9\u00adsen\u00adtons les prin\u00adci\u00adpa\u00adles vari\u00adan\u00adtes d\u2019e\u00adxer\u00adci\u00adces et leurs uti\u00adli\u00adsa\u00adti\u00adons sp\u00e9\u00adci\u00adfi\u00adques.<\/p>\n<h3>Sumo-Deadlift<\/h3>\n<p style=\"text-align: justify;\">Avec une posi\u00adtion des pieds large et les pieds tourn\u00e9s vers l\u2019ex\u00adt\u00e9\u00adri\u00adeur, le <strong>sumo dead\u00adlift<\/strong> r\u00e9duit l\u2019am\u00adpli\u00adtude du mou\u00adve\u00adment et d\u00e9place la charge vers les muscles des jambes. Le bas du dos est ainsi moins sol\u00adli\u00adcit\u00e9, ce qui rend cette vari\u00adante id\u00e9ale pour les per\u00adson\u00adnes qui sou\u00adhai\u00adtent ent\u00adra\u00ee\u00adner leurs hanches ou leur dos en douceur. Le levier modifi\u00e9 permet \u00e9ga\u00adle\u00adment de sou\u00adle\u00adver davan\u00adtage de poids.<\/p>\n<div id=\"attachment_934\" style=\"width: 1210px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-934\" class=\"wp-image-934 size-full\" title=\"Beim Sumo-Kreuzheben nimmt der Heber eine breite Haltung ein und greift die Stange zwischen den Beinen\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Sumo-Deadlift.jpg\" alt=\"Sumo-Deadlift - Deadlift - Alles was Sie \u00fcbers Kreuzheben wissen m\u00fcssen\" width=\"1200\" height=\"750\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Sumo-Deadlift.jpg 1200w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Sumo-Deadlift-300x188.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Sumo-Deadlift-1024x640.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Sumo-Deadlift-768x480.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\"><p id=\"caption-attachment-934\" class=\"wp-caption-text\">\u00a9 Mdv Edwards \u2014 stock.adobe.com<\/p><\/div>\n<h3>Stiff Leg Deadlift<\/h3>\n<p style=\"text-align: justify;\">Dans le <strong>stiff leg dead\u00adlift<\/strong>, les jambes restent presque tendues et les hanches pren\u00adnent une grande partie du travail. Cette vari\u00adante sol\u00adli\u00adcite prin\u00adci\u00adpa\u00adle\u00adment le bas du dos, tandis que les muscles des jambes sont moins sol\u00adli\u00adci\u00adt\u00e9s. Elle n\u00e9ces\u00adsite une tech\u00adni\u00adque tr\u00e8s pr\u00e9cise pour \u00e9viter de surchar\u00adger inu\u00adtile\u00adment la colonne ver\u00adt\u00e9\u00adbrale.<\/p>\n<h3>Romanian Deadlift<\/h3>\n<p style=\"text-align: justify;\">Cette vari\u00adante met l\u2019ac\u00adcent sur l\u2019ex\u00adten\u00adsion des hanches et du tronc. Les genoux restent l\u00e9g\u00e8\u00adre\u00adment fl\u00e9chis, et le mou\u00adve\u00adment pro\u00advi\u00adent prin\u00adci\u00adpa\u00adle\u00adment des hanches. Cela sol\u00adli\u00adcite inten\u00adsi\u00adve\u00adment les ischio-jam\u00adbiers et le bas du dos, tandis que l\u2019avant des cuisses est moins sol\u00adli\u00adcit\u00e9. Le <strong>Roma\u00adnian Dead\u00adlift<\/strong> est par\u00adti\u00adcu\u00adli\u00e8\u00adre\u00adment adapt\u00e9 pour ren\u00adforcer la cha\u00eene pos\u00adt\u00e9\u00adri\u00adeure et am\u00e9\u00adlio\u00adrer la mobi\u00adlit\u00e9 des hanches.<\/p>\n<div id=\"attachment_943\" style=\"width: 1318px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-943\" class=\"wp-image-943 size-full\" title=\"Romanian Deadlift: Links Ausgangsposition, rechts Endposition\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Romanian-Deadlift-2.jpg\" alt=\"Romanian Deadlift: Links Ausgangsposition, rechts Endposition\" width=\"1308\" height=\"900\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Romanian-Deadlift-2.jpg 1308w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Romanian-Deadlift-2-300x206.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Romanian-Deadlift-2-1024x705.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Romanian-Deadlift-2-768x528.jpg 768w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Romanian-Deadlift-2-110x75.jpg 110w\" sizes=\"(max-width: 1308px) 100vw, 1308px\"><p id=\"caption-attachment-943\" class=\"wp-caption-text\">Von Ever\u00adki\u00adne\u00adtic \u2014 http:\/\/everkinetic.com\/, CC BY-SA 3.0, https:\/\/commons.wikimedia.org\/w\/index.php?curid=11976337<\/p><\/div>\n<h3>Deficit Deadlift<\/h3>\n<p style=\"text-align: justify;\">Ici, vous com\u00admen\u00adcez \u00e0 partir d\u2019une posi\u00adtion \u00e9lev\u00e9e, par exemple en vous tenant sur une pla\u00adte\u00adforme. Cela aug\u00admente l\u2019am\u00adpli\u00adtude du mou\u00adve\u00adment et sol\u00adli\u00adcite davan\u00adtage les muscles. Le <strong>deficit dead\u00adlift<\/strong> est excel\u00adlent pour am\u00e9\u00adlio\u00adrer la force et l\u2019ex\u00adplo\u00adsi\u00advit\u00e9 \u00e0 partir de la posi\u00adtion de d\u00e9part.<\/p>\n<h2>Guide: L\u2019ex\u00e9cution du soulev\u00e9 de terre sans barre olympique<\/h2>\n<p style=\"text-align: justify;\">La barre olym\u00adpi\u00adque clas\u00adsi\u00adque est le meil\u00adleur choix pour app\u00adrendre la tech\u00adni\u00adque du soulev\u00e9 de terre de mani\u00e8re cor\u00adrecte et assurer une sta\u00adbi\u00adlit\u00e9 maxi\u00admale. Si celle-ci n\u2019est pas dis\u00adpo\u00adnible, il existe des alter\u00adna\u00adti\u00adves qui per\u00admet\u00adtent des mou\u00adve\u00adments simi\u00adlai\u00adres. Voici celles-ci :<\/p>\n<h3>Halt\u00e8res courts<\/h3>\n<p style=\"text-align: justify;\">Placez deux <a href=\"https:\/\/isports.ch\/fr\/Puissance\/Halteres-courts\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">hal\u00adt\u00e8res courts<\/a> vous et sai\u00adsis\u00adsez-les en prise pro\u00adna\u00adtion. Effec\u00adtuez le mou\u00adve\u00adment comme d\u00e9crit dans le guide clas\u00adsi\u00adque en gardant les hal\u00adt\u00e8res pr\u00e8s de votre corps. Cette vari\u00adante sol\u00adli\u00adcite les m\u00eames groupes mus\u00adcu\u00adlai\u00adres, mais elle est moins sta\u00adbi\u00adli\u00adsante car les poids sont s\u00e9par\u00e9s.<\/p>\n<div id=\"attachment_948\" style=\"width: 1210px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-948\" class=\"wp-image-948 size-full\" title=\"Mit Kurzhanteln \u00e4ndert sich beim Kreuzheben an der Bewegung nicht allzu viel\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-mit-Kurzhanteln.jpg\" alt=\"Deadlift-mit-Kurzhanteln\" width=\"1200\" height=\"800\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-mit-Kurzhanteln.jpg 1200w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-mit-Kurzhanteln-300x200.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-mit-Kurzhanteln-1024x683.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-mit-Kurzhanteln-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\"><p id=\"caption-attachment-948\" class=\"wp-caption-text\">\u00a9 Drobot Dean \u2014 stock.adobe.com<\/p><\/div>\n<h3>Kettlebells<\/h3>\n<p style=\"text-align: justify;\">Uti\u00adli\u00adsez une ou deux <a href=\"https:\/\/isports.ch\/fr\/Puissance\/Kettlebells\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">kett\u00adle\u00adbells<\/a>. Dans le soulev\u00e9 de terre \u201cvalise\u201d, tenez les kett\u00adle\u00adbells sur les c\u00f4t\u00e9s de votre corps et effec\u00adtuez le mou\u00adve\u00adment comme d\u2019ha\u00adbi\u00adtude. Cette vari\u00adante est par\u00adti\u00adcu\u00adli\u00e8\u00adre\u00adment adapt\u00e9e aux d\u00e9bu\u00adtants, car elle permet de main\u00adte\u00adnir l\u2019\u00e9\u00adqui\u00adlibre plus faci\u00adle\u00adment. Vous pouvez \u00e9ga\u00adle\u00adment ex\u00e9\u00adcu\u00adter l\u2019e\u00adxer\u00adcice de mani\u00e8re ana\u00adlo\u00adgue au soulev\u00e9 de terre clas\u00adsi\u00adque.<\/p>\n<div id=\"attachment_957\" style=\"width: 1210px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-957\" class=\"wp-image-957 size-full\" title=\"Kettlebells sind besonders vielseitig einsetzbar\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Mann-Kettle-Bell-Deadlift.jpg\" alt=\"Mann-Kettle-Bell-Deadlift\" width=\"1200\" height=\"800\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Mann-Kettle-Bell-Deadlift.jpg 1200w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Mann-Kettle-Bell-Deadlift-300x200.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Mann-Kettle-Bell-Deadlift-1024x683.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Mann-Kettle-Bell-Deadlift-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\"><p id=\"caption-attachment-957\" class=\"wp-caption-text\">\u00a9 New Africa \u2014 stock.adobe.com<\/p><\/div>\n<h3>Trapbar<\/h3>\n<p style=\"text-align: justify;\">La trapbar, un cadre hexa\u00adgo\u00adnal, permet une posi\u00adtion de prise plus ergo\u00adno\u00admi\u00adque. Vous vous tenez \u00e0 l\u2019in\u00adt\u00e9\u00adri\u00adeur de la trapbar et sou\u00adle\u00advez le poids \u00e0 l\u2019aide des poi\u00adg\u00adn\u00e9es situ\u00e9es sur les c\u00f4t\u00e9s de votre corps. Beau\u00adcoup trou\u00advent cette vari\u00adante plus con\u00adfor\u00adta\u00adble, car elle soulage le dos et met davan\u00adtage l\u2019ac\u00adcent sur les muscles des jambes. Cepen\u00addant, il est recom\u00admand\u00e9 d\u2019app\u00adrendre la tech\u00adni\u00adque avec la barre olym\u00adpi\u00adque clas\u00adsi\u00adque avant de passer \u00e0 la trapbar.<\/p>\n<div id=\"attachment_964\" style=\"width: 1210px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-964\" class=\"wp-image-964 size-full\" title=\"Die Trapbar erm\u00f6glicht besonders r\u00fcckenschonende \u00dcbungen\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Deadlift-mit-Trapbar.jpg\" alt=\"Deadlift-mit-Trapbar\" width=\"1200\" height=\"715\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Deadlift-mit-Trapbar.jpg 1200w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Deadlift-mit-Trapbar-300x179.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Deadlift-mit-Trapbar-1024x610.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Deadlift-mit-Trapbar-768x458.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\"><p id=\"caption-attachment-964\" class=\"wp-caption-text\">\u00a9 Via\u00adches\u00adlav Yakob\u00adchuk \u2014 stock.adobe.com<\/p><\/div>\n<h2>Comment int\u00e9grer le soulev\u00e9 de terre dans votre programme d\u2019entra\u00eenement<\/h2>\n<p style=\"text-align: justify;\">Lors du soulev\u00e9 de terre, vous ne devez pas vous ent\u00adra\u00ee\u00adner jusqu\u2019\u00e0 l\u2019\u00e9chec mus\u00adcu\u00adlaire, car cela peut \u00eatre contre-pro\u00adduc\u00adtif pour la prise de muscle et aug\u00admen\u00adter le risque de bles\u00adsu\u00adres. Une charge appro\u00adpri\u00e9e et une tech\u00adni\u00adque propre doivent \u00eatre prio\u00adri\u00adtaires. Si vous tra\u00advail\u00adlez sur votre force maxi\u00admale, il est recom\u00admand\u00e9 de r\u00e9a\u00adli\u00adser de 1 \u00e0 5 r\u00e9p\u00e9\u00adti\u00adti\u00adons avec 80 \u00e0 100 % de votre 1RM (poids maximal pour une r\u00e9p\u00e9\u00adti\u00adtion). Pour la prise de muscle, optez pour 6 \u00e0 12 r\u00e9p\u00e9\u00adti\u00adti\u00adons avec une inten\u00adsit\u00e9 de 60 \u00e0 80 % de votre 1RM. Com\u00admen\u00adcez par le soulev\u00e9 de terre une fois par semaine et aug\u00admen\u00adtez pro\u00adgres\u00adsi\u00adve\u00adment la fr\u00e9\u00adquence \u00e0 deux s\u00e9ances pour opti\u00admi\u00adser l\u2019effet de l\u2019en\u00adtra\u00ee\u00adne\u00adment. Choi\u00adsis\u00adsez le poids et le nombre de r\u00e9p\u00e9\u00adti\u00adti\u00adons de mani\u00e8re \u00e0 pouvoir effec\u00adtuer encore 1 \u00e0 3 r\u00e9p\u00e9\u00adti\u00adti\u00adons sup\u00adp\u00adl\u00e9\u00admen\u00adtai\u00adres avec une ex\u00e9\u00adcu\u00adtion propre \u00e0 la fin de chaque s\u00e9rie. D\u00e8s que vous remar\u00adquez que votre posture se d\u00e9t\u00e9\u00adriore ou que la tech\u00adni\u00adque devient incor\u00adrecte, r\u00e9dui\u00adsez soit le poids, soit le nombre de r\u00e9p\u00e9\u00adti\u00adti\u00adons. Les progr\u00e8s ne sont pos\u00adsi\u00adbles qu\u2019avec une ex\u00e9\u00adcu\u00adtion cor\u00adrecte \u2013 la s\u00e9cu\u00adrit\u00e9 et la pr\u00e9\u00adcis\u00adion sont les plus importan\u00adtes.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le soulev\u00e9 de terre, \u00e9ga\u00adle\u00adment appel\u00e9 \u201cdead\u00adlift\u201d, devrait faire partie de tout pro\u00adgramme d\u2019en\u00adtra\u00ee\u00adne\u00adment. Cet exer\u00adcice sol\u00adli\u00adcite presque tous les grands groupes mus\u00adcu\u00adlai\u00adres, am\u00e9\u00adliore la posture et ren\u00adforce la force fon\u00adc\u00adtion\u00adnelle, des muscles du tronc jus\u00adqu\u2019aux jambes. Cepen\u00addant, aussi effi\u00adcace soit-il, il est \u00e9ga\u00adle\u00adment exi\u00adgeant : une tech\u00adni\u00adque pr\u00e9cise est essen\u00adti\u00adelle pour \u00e9viter les bles\u00adsu\u00adres [\u2026]<\/p>\n","protected":false},"author":4,"featured_media":896,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wp_typography_post_enhancements_disabled":false,"footnotes":""},"categories":[197],"tags":[223,224,217,221,222,225,219,218,226,220,227,228,229],"class_list":["post-1076","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-puissance-fr","tag-deadlift-fr","tag-deficit-deadlift-fr","tag-eviter-les-erreurs-et-les-blessures","tag-halteres-courts","tag-instructions-pas-a-pas-pour-le-souleve-de-terre","tag-kettlebells-fr","tag-musculation","tag-poids","tag-romanian-deadlift-fr","tag-souleve-de-terre","tag-stiff-leg-deadlift-fr","tag-sumo-deadlift-fr","tag-trapbar-fr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Deadlift \u2013 Tout ce que vous devez savoir sur le soulev\u00e9 de terre<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/isports.ch\/magazin\/fr\/deadlift\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Deadlift \u2013 Tout ce que vous devez savoir sur le soulev\u00e9 de terre\" \/>\n<meta property=\"og:description\" content=\"Le soulev\u00e9 de terre, \u00e9ga\u00adle\u00adment appel\u00e9 \u201cdead\u00adlift\u201d, devrait faire partie de tout pro\u00adgramme d\u2019en\u00adtra\u00ee\u00adne\u00adment. Cet exer\u00adcice sol\u00adli\u00adcite presque tous les grands groupes mus\u00adcu\u00adlai\u00adres, am\u00e9\u00adliore la posture et ren\u00adforce la force fon\u00adc\u00adtion\u00adnelle, des muscles du tronc jus\u00adqu\u2019aux jambes. 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