{"id":9342,"date":"2024-12-16T15:26:59","date_gmt":"2024-12-16T15:26:59","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=9342"},"modified":"2024-12-16T15:26:59","modified_gmt":"2024-12-16T15:26:59","slug":"8-alternatif-deadlift-terbaik-untuk-membangun-kekuatan-tanpa-risiko","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/id\/8-alternatif-deadlift-terbaik-untuk-membangun-kekuatan-tanpa-risiko\/","title":{"rendered":"8 Alternatif Deadlift Terbaik: Bangun Kekuatan Tanpa Risiko"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-sizes-top:0px;--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-margin-top:0%;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:0%;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1 fusion-animated\" style=\"--awb-margin-top:0px;\" data-animationtype=\"fadeInLeft\" data-animationduration=\"0.3\" data-animationoffset=\"top-into-view\"><div>\n<h2 style=\"text-align: center;\"><a name=\"_d0mug36fn6rj\"><\/a><span lang=\"EN\" style=\"font-size: 18pt;\">8 Alternatif Deadlift Terbaik: Bangun Kekuatan Tanpa Risiko<\/span><\/h2>\n<\/div>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2020\/03000\/The_Deadlift.9.aspx\">deadlift<\/a> <span style=\"font-weight: 400;\">adalah latihan yang bagus untuk meningkatkan kekuatan dan melatih beberapa kelompok otot, seperti punggung bawah, paha belakang, dan bokong. Dengan berfokus pada rantai posterior, gerakan yang kompleks ini meningkatkan performa atletik dan kebugaran fungsional. Namun, karena kurangnya peralatan, cedera, atau masalah mobilitas, tidak semua orang dapat atau harus melakukan <\/span>deadlift konvensional.<span style=\"font-weight: 400;\"> Untungnya, beberapa pengganti deadlift yang hebat menawarkan keuntungan yang sebanding dengan kemungkinan cedera yang lebih rendah.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Artikel ini akan menjelaskan definisi deadlift, keuntungannya, dan delapan cara yang efisien<\/span> <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/id\/\">alternatif deadlift<\/a><\/span> <span style=\"font-weight: 400;\">untuk membangun kekuatan punggung dan perkembangan umum.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Apa yang dimaksud dengan Deadlift?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dalam deadlift tradisional, latihan angkat beban dasar, barbel yang berat diangkat dari lantai hingga setinggi pinggul. Latihan ini melatih paha depan bagian atas dan rantai posterior, termasuk glutes, paha belakang, punggung bawah, dan inti.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Manfaat Deadlift<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Memperkuat seluruh tubuh:<\/b><span style=\"font-weight: 400;\"> Deadlift melatih beberapa kelompok otot sekaligus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Postur tubuh yang lebih baik:<\/b><span style=\"font-weight: 400;\"> Menjaga tulang belakang yang sehat dan memperbaiki ketidakseimbangan menjadi lebih mudah dengan memperkuat rantai posterior.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kebugaran Fungsional:<\/b><span style=\"font-weight: 400;\"> Dengan mensimulasikan gerakan alami, deadlift meningkatkan fungsionalitas secara umum.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cengkeraman yang Diperkuat:<\/b><span style=\"font-weight: 400;\"> Menggunakan beban yang besar akan meningkatkan <\/span><a href=\"https:\/\/musclelead.com\/should-you-squat-and-deadlift-on-the-same-day\/\">kekuatan cengkeraman.<\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Deadlift memiliki kelebihan, tetapi juga menuntut bentuk yang tepat. Gerakan ini dapat menyebabkan cedera, terutama pada punggung bawah, jika dilakukan dengan tidak tepat. Mari kita lihat beberapa pengganti yang aman dan efisien untuk membantu Anda menjadi lebih kuat.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">8 Alternatif Deadlift Terbaik<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trap Bar Deadlift<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Deadlift<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlift Ranjau Darat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ayunan Kettlebell Berat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jembatan Glute<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dorongan Pinggul<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hiperekstensi Punggung<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternatif Sumo Deadlift<\/span><\/li>\n<\/ul>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">Trap Bar Deadlift<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9352 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Trap-Bar-Deadlift-600x435.png\" alt=\"Trap-Bar-Deadlift\" width=\"600\" height=\"435\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Trap-Bar-Deadlift-200x145.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Trap-Bar-Deadlift-300x218.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Trap-Bar-Deadlift-400x290.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Trap-Bar-Deadlift-600x435.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Trap-Bar-Deadlift.png 728w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Bagi banyak orang yang merasa tidak nyaman dengan barbell deadlift, maka<\/span><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/id\/produk\/perangkap-heksagonal-peralatan-kebugaran-komersial-hse-dengan-batang-pengangkat\/\"> bar perangkap<\/a><\/span> deadlift<span style=\"font-weight: 400;\"> adalah alternatif yang fantastis. Versi ini memungkinkan Anda mempertahankan postur tubuh yang lebih tegak sekaligus mengurangi ketegangan pada punggung bawah Anda.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Langkah-langkah:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Letakkan kaki Anda selebar bahu dan berdirilah di dalam palang jebakan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pastikan lengan Anda lurus ketika Anda menggenggam gagang palang.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tekuk <\/span>lutut dan engsel<span style=\"font-weight: 400;\"> di pinggul untuk mengambil posisi awal Anda.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Untuk menaikkan palang sambil mempertahankan punggung yang lurus, doronglah melalui tumit Anda.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turunkan palang secara terkendali kembali ke lantai.<\/span><\/li>\n<\/ul>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">Dumbbell Deadlift<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9346 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Deadlift-600x417.png\" alt=\"Dumbbell-Deadlift\" width=\"600\" height=\"417\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Deadlift-200x139.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Deadlift-300x208.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Deadlift-400x278.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Deadlift-600x417.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Deadlift.png 760w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/id\/produk-2\/dumbbell\/\">dumbbell<\/a><\/span> deadlift<span style=\"font-weight: 400;\"> sangat cocok untuk latihan di rumah karena mudah diakses dan disesuaikan. Dengan peralatan yang lebih sedikit, ini adalah metode yang sangat baik untuk mensimulasikan mekanisme deadlift.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Langkah-langkah:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tempatkan kaki Anda <\/span><b>selebar bahu<\/b><span style=\"font-weight: 400;\"> terpisah dan pegang halter di masing-masing tangan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jaga agar dumbel tetap berada di dekat kaki Anda dan gunakan otot inti Anda untuk menggantung di pinggul.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Setelah punggung Anda sejajar dengan lantai, kurangi beban.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gerakkan pinggul Anda untuk kembali ke <\/span><b>posisi awal<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Deadlift Ranjau Darat<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9350 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-600x308.png\" alt=\"Pengangkatan Ranjau Darat\" width=\"600\" height=\"308\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-200x103.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-300x154.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-400x205.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-600x308.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-768x394.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-800x410.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift.png 916w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Untuk pemula atau mereka yang mencari yang lebih aman <\/span>alternatif deadlift<span style=\"font-weight: 400;\">Deadlift ranjau darat adalah pilihan yang tepat. Barbel yang terpasang meringankan ketegangan punggung bagian bawah dan menawarkan stabilitas.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Langkah-langkah:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Letakkan ujung barbel ke dalam alat pengikat ranjau darat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Letakkan kaki Anda selebar bahu dan berdirilah di atas palang.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pegang palang dengan kedua tangan sambil mempertahankan punggung lurus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dengan menggunakan paha belakang dan otot bokong, dorong melalui tumit Anda untuk menaikkan bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turunkan palang secara terkendali kembali ke lantai.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Ayunan Kettlebell Berat<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9348 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-600x363.png\" alt=\"Ayunan Kettlebell Berat\" width=\"600\" height=\"363\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-200x121.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-300x182.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-400x242.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-600x363.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-768x465.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-800x484.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing.png 882w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Latihan dinamis yang memperkuat rantai posterior dan meningkatkan kebugaran kardiovaskular adalah <\/span><a href=\"https:\/\/www.hsefitness.com\/id\/produk-2\/bel-ketel\/\"><span style=\"color: #ff0000;\">kettlebell berat<\/span><\/a> ayunan.<\/p>\n<h3><span style=\"color: #000000; font-size: 14pt;\">Langkah-langkah:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pegang kettlebell dengan kedua tangan sambil berdiri dengan kaki sedikit lebih lebar dari lebar bahu.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ayunkan kettlebell ke belakang di antara kedua kaki Anda sambil berengsel di pinggul.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ayunkan kettlebell setinggi dada dengan mengayunkan pinggul Anda secara eksplosif.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Untuk menjaga kontrol, biarkan kettlebell berayun kembali ke bawah.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Jembatan Glute<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9347 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-600x345.png\" alt=\"Jembatan Glute\" width=\"600\" height=\"345\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-200x115.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-300x172.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-400x230.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-600x345.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-768x441.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-800x460.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge.png 856w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Latihan yang mudah untuk pemula, yaitu <\/span>jembatan glute<span style=\"font-weight: 400;\"> meningkatkan rantai posterior dan mengisolasi glutes tanpa memberikan tekanan yang tidak semestinya pada tulang belakang.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Langkah-langkah:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dengan kaki rata di lantai dan lutut ditekuk, berbaringlah telentang.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jaga lengan Anda di samping tubuh, kontraksikan otot inti Anda.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Angkat pinggul Anda dengan mendorong tumit hingga tubuh Anda berada dalam garis lurus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kembalikan pinggul Anda ke lantai.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Dorongan Pinggul<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9349 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-600x524.png\" alt=\"Dorongan Pinggul\" width=\"600\" height=\"524\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-200x175.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-300x262.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-400x349.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-600x524.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-768x671.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-800x699.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust.png 900w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Karena dorongan pinggul adalah langkah maju dari jembatan glute, barbel atau dumbel dapat digunakan untuk meningkatkan resistensi.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Langkah-langkah:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Letakkan punggung bagian atas Anda pada bangku sambil duduk di lantai.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pegang barbel di pinggul Anda sambil mempertahankan posisi kaki yang rata.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Angkat pinggul Anda dengan menggerakkan tumit hingga tubuh Anda berada dalam garis lurus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turunkan pinggul Anda ke bawah secara terkendali.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Hiperekstensi Punggung<\/span><\/h2>\n<p><img decoding=\"async\" class=\"size-full wp-image-9345 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Back-Hyperextension.png\" alt=\"Hiperekstensi Belakang\" width=\"720\" height=\"370\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Back-Hyperextension-200x103.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Back-Hyperextension-300x154.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Back-Hyperextension-400x206.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Back-Hyperextension-600x308.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Back-Hyperextension.png 720w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Untuk pengembangan punggung, metode<\/span> hiperekstensi punggung<span style=\"font-weight: 400;\"> adalah alternatif yang sangat baik untuk deadlift. Kekuatan dan stabilitas meningkat dengan mengisolasi glutes dan punggung bawah.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Langkah-langkah:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dengan pinggul bertumpu pada bantalan, letakkan diri Anda di atas <span style=\"color: #000000;\">kursi roman<\/span>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Letakkan tangan Anda di belakang kepala atau silangkan lengan Anda di dada.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bawa tubuh Anda ke dalam sudut 90 derajat dengan menurunkan tubuh Anda.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Angkat tubuh Anda hingga sejajar dengan kaki Anda dengan meregangkan punggung.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Alternatif Sumo Deadlift<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9351 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-600x351.png\" alt=\"Sumo-Deadlift-Alternatif\" width=\"600\" height=\"351\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-200x117.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-300x176.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-400x234.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-600x351.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-768x450.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-800x468.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative.png 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Dengan fokus pada paha bagian dalam dan glutes, pengganti deadlift sumo ini melatih area otot yang sama dengan <\/span>deadlift tradisional<span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Langkah-langkah:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arahkan jari-jari kaki Anda ke arah luar dan letakkan kaki Anda lebih lebar dari lebar bahu.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Letakkan tangan Anda di dalam lutut dan pegang palang.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dorong tumit Anda untuk melatih otot inti dan menaikkan bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turunkan palang secara terkendali kembali ke lantai.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Pertanyaan Umum<\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\">T1: Apa pengganti deadlift yang ideal untuk nyeri punggung bawah?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Glute bridge dan hip thrust adalah pilihan yang bagus karena melatih paha belakang dan glutes sekaligus mengurangi ketegangan punggung bawah.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">T2: Dapatkah saya menggunakan alternatif selain deadlift untuk mendapatkan jumlah kekuatan yang sama?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Memang, latihan seperti deadlift ranjau darat dan pengganti deadlift trap bar bagus untuk meningkatkan kekuatan tanpa bahaya deadlift tradisional.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">T3: Seberapa sering saya harus melakukan alternatif untuk deadlifting?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tergantung pada tujuan kebugaran dan kebutuhan pemulihan Anda, sertakan latihan ini dalam program latihan Anda dua hingga tiga kali setiap minggu.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Pikiran Akhir<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Anda dapat secara efektif meningkatkan kekuatan Anda, memperkuat rantai posterior Anda, dan mencapai tujuan kebugaran Anda dengan menyertakan ini <\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/full\/10.1177\/2325967121991811\">alternatif deadlift<\/a><span style=\"font-weight: 400;\"> dalam program latihan Anda. Latihan-latihan ini memberikan cara yang aman dan efisien untuk mendapatkan variasi atau membantu Anda sembuh dari cedera.<\/span><\/p>\n<\/div><div class=\"fusion-recent-posts fusion-recent-posts-1 avada-container layout-default layout-columns-3 fusion-recent-posts-center\"><section class=\"fusion-columns columns fusion-columns-3 columns-3\"><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/id\/panduan-untuk-melatih-lengan-dan-bahu\/\" aria-label=\"Lengan Lebih Kuat, Bahu Lebih Lebar: Panduan Lengkap untuk Melatih Lengan dan Bahu\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"Melatih lengan dan bahu\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/id\/author\/87523941qq-com\/\" title=\"Pos-pos oleh HSE Fitness\" rel=\"author\">Kebugaran K3<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-03-25T14:48:44+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/id\/panduan-untuk-melatih-lengan-dan-bahu\/\">Lengan Lebih Kuat, Bahu Lebih Lebar: Panduan Lengkap untuk Melatih Lengan dan Bahu<\/a><\/h4><p class=\"meta\">Oleh <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/id\/author\/87523941qq-com\/\" title=\"Pos-pos oleh HSE Fitness\" rel=\"author\">Kebugaran K3<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-25T14:48:44+00:00<\/span><span>25 Maret 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/id\/blog\/\" rel=\"category tag\">Blog<\/a>, <a href=\"https:\/\/www.hsefitness.com\/id\/berita\/\" rel=\"category tag\">Berita<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/id\/panduan-untuk-melatih-lengan-dan-bahu\/#respond\">0 Komentar<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/id\/proyek-pusat-kebugaran-hse-berhasil-diluncurkan-di-argentina\/\" aria-label=\"Proyek Pusat Kebugaran HSE Berhasil Diluncurkan di Argentina\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Argentina-gym-case-2-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"Kasus olahraga Argentina 2\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Argentina-gym-case-2-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Argentina-gym-case-2-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/id\/author\/87523941qq-com\/\" title=\"Pos-pos oleh HSE Fitness\" rel=\"author\">Kebugaran K3<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-03-02T14:53:11+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/id\/proyek-pusat-kebugaran-hse-berhasil-diluncurkan-di-argentina\/\">Proyek Pusat Kebugaran HSE Berhasil Diluncurkan di Argentina<\/a><\/h4><p class=\"meta\">Oleh <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/id\/author\/87523941qq-com\/\" title=\"Pos-pos oleh HSE Fitness\" rel=\"author\">Kebugaran K3<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-02T14:53:11+00:00<\/span><span>2 Maret 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/id\/blog\/\" rel=\"category tag\">Blog<\/a>, <a href=\"https:\/\/www.hsefitness.com\/id\/berita\/\" rel=\"category tag\">Berita<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/id\/proyek-pusat-kebugaran-hse-berhasil-diluncurkan-di-argentina\/#respond\">0 Komentar<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/id\/penempatan-kaki-tekan-kaki-terbaik-untuk-kekuatan-pertumbuhan\/\" aria-label=\"Penempatan Kaki Leg Press Terbaik untuk Pertumbuhan &amp; Kekuatan\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"662\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Leg-Press-Foot-Placement-662x441.png\" class=\"attachment-recent-posts size-recent-posts\" alt=\"Penempatan Kaki Tekan Kaki\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/id\/author\/87523941qq-com\/\" title=\"Pos-pos oleh HSE Fitness\" rel=\"author\">Kebugaran K3<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-03-01T12:33:43+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/id\/penempatan-kaki-tekan-kaki-terbaik-untuk-kekuatan-pertumbuhan\/\">Penempatan Kaki Leg Press Terbaik untuk Pertumbuhan &amp; Kekuatan<\/a><\/h4><p class=\"meta\">Oleh <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/id\/author\/87523941qq-com\/\" title=\"Pos-pos oleh HSE Fitness\" rel=\"author\">Kebugaran K3<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-01T12:33:43+00:00<\/span><span>1 Maret 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/id\/berita\/\" rel=\"category tag\">Berita<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/id\/penempatan-kaki-tekan-kaki-terbaik-untuk-kekuatan-pertumbuhan\/#respond\">0 Komentar<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/id\/hse-menyelesaikan-proyek-peralatan-kebugaran-besar-di-amerika-serikat\/\" aria-label=\"Dari Produksi hingga ke Depan Pintu: HSE Menyelesaikan Proyek Peralatan Kebugaran Besar di AS\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/HSE-USA-Gym-Case-14-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"Kasing Olahraga HSE USA 14\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/HSE-USA-Gym-Case-14-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/HSE-USA-Gym-Case-14-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/id\/author\/87523941qq-com\/\" title=\"Pos-pos oleh HSE Fitness\" rel=\"author\">Kebugaran K3<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-01-12T15:01:28+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/id\/hse-menyelesaikan-proyek-peralatan-kebugaran-besar-di-amerika-serikat\/\">Dari Produksi hingga ke Depan Pintu: HSE Menyelesaikan Proyek Peralatan Kebugaran Besar di AS<\/a><\/h4><p class=\"meta\">Oleh <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/id\/author\/87523941qq-com\/\" title=\"Pos-pos oleh HSE Fitness\" rel=\"author\">Kebugaran K3<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-01-12T15:01:28+00:00<\/span><span>21 November 2025<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/id\/blog\/\" rel=\"category tag\">Blog<\/a>, <a href=\"https:\/\/www.hsefitness.com\/id\/berita\/\" rel=\"category tag\">Berita<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/id\/hse-menyelesaikan-proyek-peralatan-kebugaran-besar-di-amerika-serikat\/#respond\">0 Komentar<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/id\/daftar-latihan-pull-day-pemula-hingga-pro-yang-akan-anda-sukai\/\" aria-label=\"Pemula hingga Pro: Daftar Latihan Pull Day yang Akan Anda Sukai\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-700x441.png\" class=\"attachment-recent-posts size-recent-posts\" alt=\"Baris yang Ditopang Dada\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-320x202.png 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-700x441.png 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/id\/author\/87523941qq-com\/\" title=\"Pos-pos oleh HSE Fitness\" rel=\"author\">Kebugaran K3<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2025-11-06T16:09:03+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/id\/daftar-latihan-pull-day-pemula-hingga-pro-yang-akan-anda-sukai\/\">Pemula hingga Pro: Daftar Latihan Pull Day yang Akan Anda Sukai<\/a><\/h4><p class=\"meta\">Oleh <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/id\/author\/87523941qq-com\/\" title=\"Pos-pos oleh HSE Fitness\" rel=\"author\">Kebugaran K3<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2025-11-06T16:09:03+00:00<\/span><span>6 November 2025<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/id\/berita\/\" rel=\"category tag\">Berita<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/id\/daftar-latihan-pull-day-pemula-hingga-pro-yang-akan-anda-sukai\/#respond\">0 Komentar<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/id\/hse-fitness-mengirimkan-piring-barbel-dumbel-dan-lantai-ke-eropa\/\" aria-label=\"Kualitas dalam Setiap Detail: HSE Fitness Mengirimkan Pelat Barbel, Dumbel, dan Lantai ke Eropa\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/09\/IMG_2025-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/09\/IMG_2025-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/09\/IMG_2025-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/id\/author\/87523941qq-com\/\" title=\"Pos-pos oleh HSE Fitness\" rel=\"author\">Kebugaran K3<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-01-12T15:01:36+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/id\/hse-fitness-mengirimkan-piring-barbel-dumbel-dan-lantai-ke-eropa\/\">Kualitas dalam Setiap Detail: HSE Fitness Mengirimkan Pelat Barbel, Dumbel, dan Lantai ke Eropa<\/a><\/h4><p class=\"meta\">Oleh <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/id\/author\/87523941qq-com\/\" title=\"Pos-pos oleh HSE Fitness\" rel=\"author\">Kebugaran K3<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-01-12T15:01:36+00:00<\/span><span>3 September 2025<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/id\/blog\/\" rel=\"category tag\">Blog<\/a>, <a href=\"https:\/\/www.hsefitness.com\/id\/berita\/\" rel=\"category tag\">Berita<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/id\/hse-fitness-mengirimkan-piring-barbel-dumbel-dan-lantai-ke-eropa\/#respond\">0 Komentar<\/a><\/span><\/p><\/div><\/article><\/section><\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":9353,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[161],"tags":[],"class_list":["post-9342","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.1 (Yoast SEO v24.0) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 Best Deadlift Alternatives: Build Strength Without Risk<\/title>\n<meta name=\"description\" content=\"Explore the most effective deadlift alternatives to increase strength while lowering your risk. Get detailed instructions for workouts that can strengthen your posterior chain and promote muscle growth, such as the dumbbell and trap bar deadlift.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hsefitness.com\/id\/8-alternatif-deadlift-terbaik-untuk-membangun-kekuatan-tanpa-risiko\/\" \/>\n<meta property=\"og:locale\" content=\"id_ID\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 Best Deadlift Alternatives: Build Strength Without Risk\" \/>\n<meta property=\"og:description\" content=\"Explore the most effective deadlift alternatives to increase strength while lowering your risk. Get detailed instructions for workouts that can strengthen your posterior chain and promote muscle growth, such as the dumbbell and trap bar deadlift.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.hsefitness.com\/id\/8-alternatif-deadlift-terbaik-untuk-membangun-kekuatan-tanpa-risiko\/\" \/>\n<meta property=\"og:site_name\" content=\"The Largest China Gym &amp; Fitness Equipment Manufacturer for Commercial and Home | HSE Fitness\" \/>\n<meta property=\"article:published_time\" content=\"2024-12-16T15:26:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/deadlift-alternative.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"HSE Fitness\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Ditulis oleh\" \/>\n\t<meta name=\"twitter:data1\" content=\"HSE Fitness\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimasi waktu membaca\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 menit\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":[\"Article\",\"BlogPosting\"],\"@id\":\"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/\"},\"author\":{\"name\":\"HSE Fitness\",\"@id\":\"https:\/\/www.hsefitness.com\/#\/schema\/person\/7fe9ca6f86825d827512323e80ccd005\"},\"headline\":\"8 Best Deadlift Alternatives: Build Strength Without Risk\",\"datePublished\":\"2024-12-16T15:26:59+00:00\",\"dateModified\":\"2024-12-16T15:26:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/\"},\"wordCount\":1760,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.hsefitness.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/deadlift-alternative.webp\",\"articleSection\":[\"News\"],\"inLanguage\":\"id\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/\",\"url\":\"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/\",\"name\":\"8 Best Deadlift Alternatives: Build Strength Without Risk\",\"isPartOf\":{\"@id\":\"https:\/\/www.hsefitness.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/deadlift-alternative.webp\",\"datePublished\":\"2024-12-16T15:26:59+00:00\",\"dateModified\":\"2024-12-16T15:26:59+00:00\",\"description\":\"Explore the most effective deadlift alternatives to increase strength while lowering your risk. Get detailed instructions for workouts that can strengthen your posterior chain and promote muscle growth, such as the dumbbell and trap bar deadlift.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/#breadcrumb\"},\"inLanguage\":\"id\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"id\",\"@id\":\"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/#primaryimage\",\"url\":\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/deadlift-alternative.webp\",\"contentUrl\":\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/deadlift-alternative.webp\",\"width\":900,\"height\":600,\"caption\":\"deadlift-alternative\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.hsefitness.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"8 Best Deadlift Alternatives: Build Strength Without Risk\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.hsefitness.com\/#website\",\"url\":\"https:\/\/www.hsefitness.com\/\",\"name\":\"HSE Fitness Equipment Manufacturer | Commercial & Home Gym Equipment | Expert Gym Solutions\",\"description\":\"HSE Fitness, a top commercial and home gym equipment manufacturer in China, produces best-selling, trusted fitness equipment. We support every partner and customer with excellence.\",\"publisher\":{\"@id\":\"https:\/\/www.hsefitness.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.hsefitness.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"id\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.hsefitness.com\/#organization\",\"name\":\"HSE Fitness Equipment Manufacturer | Commercial & Home Gym Equipment | Expert Gym Solutions\",\"url\":\"https:\/\/www.hsefitness.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"id\",\"@id\":\"https:\/\/www.hsefitness.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/08\/LOGO.jpg\",\"contentUrl\":\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/08\/LOGO.jpg\",\"width\":1120,\"height\":1120,\"caption\":\"HSE Fitness Equipment Manufacturer | Commercial & Home Gym Equipment | Expert Gym Solutions\"},\"image\":{\"@id\":\"https:\/\/www.hsefitness.com\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.hsefitness.com\/#\/schema\/person\/7fe9ca6f86825d827512323e80ccd005\",\"name\":\"HSE Fitness\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"id\",\"@id\":\"https:\/\/www.hsefitness.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/3387cc26211e99e17f51564bdbc7615ff1dde4dbc2191a479a3032c0cb031221?s=96&d=identicon&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/3387cc26211e99e17f51564bdbc7615ff1dde4dbc2191a479a3032c0cb031221?s=96&d=identicon&r=g\",\"caption\":\"HSE Fitness\"},\"sameAs\":[\"http:\/\/hsefitness.com\"],\"url\":\"https:\/\/www.hsefitness.com\/id\/author\/87523941qq-com\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"8 Alternatif Deadlift Terbaik: Bangun Kekuatan Tanpa Risiko","description":"Jelajahi alternatif deadlift yang paling efektif untuk meningkatkan kekuatan sekaligus menurunkan risiko Anda. Dapatkan instruksi terperinci untuk latihan yang dapat memperkuat rantai posterior Anda dan meningkatkan pertumbuhan otot, seperti dumbbell dan trap bar deadlift.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.hsefitness.com\/id\/8-alternatif-deadlift-terbaik-untuk-membangun-kekuatan-tanpa-risiko\/","og_locale":"id_ID","og_type":"article","og_title":"8 Best Deadlift Alternatives: Build Strength Without Risk","og_description":"Explore the most effective deadlift alternatives to increase strength while lowering your risk. Get detailed instructions for workouts that can strengthen your posterior chain and promote muscle growth, such as the dumbbell and trap bar deadlift.","og_url":"https:\/\/www.hsefitness.com\/id\/8-alternatif-deadlift-terbaik-untuk-membangun-kekuatan-tanpa-risiko\/","og_site_name":"The Largest China Gym &amp; Fitness Equipment Manufacturer for Commercial and Home | HSE Fitness","article_published_time":"2024-12-16T15:26:59+00:00","og_image":[{"width":900,"height":600,"url":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/deadlift-alternative.webp","type":"image\/webp"}],"author":"HSE Fitness","twitter_card":"summary_large_image","twitter_misc":{"Ditulis oleh":"HSE Fitness","Estimasi waktu membaca":"9 menit"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":["Article","BlogPosting"],"@id":"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/#article","isPartOf":{"@id":"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/"},"author":{"name":"HSE Fitness","@id":"https:\/\/www.hsefitness.com\/#\/schema\/person\/7fe9ca6f86825d827512323e80ccd005"},"headline":"8 Best Deadlift Alternatives: Build Strength Without Risk","datePublished":"2024-12-16T15:26:59+00:00","dateModified":"2024-12-16T15:26:59+00:00","mainEntityOfPage":{"@id":"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/"},"wordCount":1760,"commentCount":0,"publisher":{"@id":"https:\/\/www.hsefitness.com\/#organization"},"image":{"@id":"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/#primaryimage"},"thumbnailUrl":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/deadlift-alternative.webp","articleSection":["News"],"inLanguage":"id","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/","url":"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/","name":"8 Alternatif Deadlift Terbaik: Bangun Kekuatan Tanpa Risiko","isPartOf":{"@id":"https:\/\/www.hsefitness.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/#primaryimage"},"image":{"@id":"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/#primaryimage"},"thumbnailUrl":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/deadlift-alternative.webp","datePublished":"2024-12-16T15:26:59+00:00","dateModified":"2024-12-16T15:26:59+00:00","description":"Jelajahi alternatif deadlift yang paling efektif untuk meningkatkan kekuatan sekaligus menurunkan risiko Anda. Dapatkan instruksi terperinci untuk latihan yang dapat memperkuat rantai posterior Anda dan meningkatkan pertumbuhan otot, seperti dumbbell dan trap bar deadlift.","breadcrumb":{"@id":"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/#breadcrumb"},"inLanguage":"id","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/"]}]},{"@type":"ImageObject","inLanguage":"id","@id":"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/#primaryimage","url":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/deadlift-alternative.webp","contentUrl":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/deadlift-alternative.webp","width":900,"height":600,"caption":"deadlift-alternative"},{"@type":"BreadcrumbList","@id":"https:\/\/www.hsefitness.com\/8-best-deadlift-alternatives-build-strength-without-risk\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.hsefitness.com\/"},{"@type":"ListItem","position":2,"name":"8 Best Deadlift Alternatives: Build Strength Without Risk"}]},{"@type":"WebSite","@id":"https:\/\/www.hsefitness.com\/#website","url":"https:\/\/www.hsefitness.com\/","name":"Produsen Peralatan Kebugaran HSE | Peralatan Olahraga Komersial &amp; Rumah Tangga | Solusi Olahraga Pakar","description":"HSE Fitness, produsen peralatan olahraga komersial dan rumahan terkemuka di Tiongkok, memproduksi peralatan kebugaran terlaris dan tepercaya. Kami mendukung setiap mitra dan pelanggan dengan keunggulan.","publisher":{"@id":"https:\/\/www.hsefitness.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.hsefitness.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"id"},{"@type":"Organization","@id":"https:\/\/www.hsefitness.com\/#organization","name":"Produsen Peralatan Kebugaran HSE | Peralatan Olahraga Komersial &amp; Rumah Tangga | Solusi Olahraga Pakar","url":"https:\/\/www.hsefitness.com\/","logo":{"@type":"ImageObject","inLanguage":"id","@id":"https:\/\/www.hsefitness.com\/#\/schema\/logo\/image\/","url":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/08\/LOGO.jpg","contentUrl":"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/08\/LOGO.jpg","width":1120,"height":1120,"caption":"HSE Fitness Equipment Manufacturer | Commercial & Home Gym Equipment | Expert Gym Solutions"},"image":{"@id":"https:\/\/www.hsefitness.com\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/www.hsefitness.com\/#\/schema\/person\/7fe9ca6f86825d827512323e80ccd005","name":"Kebugaran K3","image":{"@type":"ImageObject","inLanguage":"id","@id":"https:\/\/www.hsefitness.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/3387cc26211e99e17f51564bdbc7615ff1dde4dbc2191a479a3032c0cb031221?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/3387cc26211e99e17f51564bdbc7615ff1dde4dbc2191a479a3032c0cb031221?s=96&d=identicon&r=g","caption":"HSE Fitness"},"sameAs":["http:\/\/hsefitness.com"],"url":"https:\/\/www.hsefitness.com\/id\/author\/87523941qq-com\/"}]}},"_links":{"self":[{"href":"https:\/\/www.hsefitness.com\/id\/wp-json\/wp\/v2\/posts\/9342","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.hsefitness.com\/id\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hsefitness.com\/id\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hsefitness.com\/id\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hsefitness.com\/id\/wp-json\/wp\/v2\/comments?post=9342"}],"version-history":[{"count":6,"href":"https:\/\/www.hsefitness.com\/id\/wp-json\/wp\/v2\/posts\/9342\/revisions"}],"predecessor-version":[{"id":9362,"href":"https:\/\/www.hsefitness.com\/id\/wp-json\/wp\/v2\/posts\/9342\/revisions\/9362"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hsefitness.com\/id\/wp-json\/wp\/v2\/media\/9353"}],"wp:attachment":[{"href":"https:\/\/www.hsefitness.com\/id\/wp-json\/wp\/v2\/media?parent=9342"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hsefitness.com\/id\/wp-json\/wp\/v2\/categories?post=9342"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hsefitness.com\/id\/wp-json\/wp\/v2\/tags?post=9342"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}