{"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-migliori-alternative-per-il-deadlift-per-costruire-la-forza-senza-rischi","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/it\/8-migliori-alternative-per-il-deadlift-per-costruire-la-forza-senza-rischi\/","title":{"rendered":"8 migliori alternative al Deadlift: Costruire la forza senza rischi"},"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 migliori alternative al Deadlift: Costruire la forza senza rischi<\/span><\/h2>\n<\/div>\n<p><span style=\"font-weight: 400;\">Il <\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2020\/03000\/The_Deadlift.9.aspx\">sollevamento pesi<\/a> <span style=\"font-weight: 400;\">\u00e8 un ottimo esercizio per aumentare la forza e allenare diversi gruppi muscolari, come la parte bassa della schiena, i tendini del ginocchio e i glutei. Concentrandosi sulla catena posteriore, questa azione complessa migliora le prestazioni atletiche e la forma fisica. Tuttavia, a causa della mancanza di attrezzature, di infortuni o di problemi di mobilit\u00e0, non tutti possono o dovrebbero eseguire un esercizio di <\/span>deadlift convenzionale.<span style=\"font-weight: 400;\"> Fortunatamente, diversi ottimi sostituti del deadlift offrono vantaggi comparabili con una minore possibilit\u00e0 di infortuni.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Questo articolo spiega la definizione di deadlift, i suoi vantaggi e otto efficienti<\/span> <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/it\/\">alternative al deadlift<\/a><\/span> <span style=\"font-weight: 400;\">per lo sviluppo della forza della schiena e per lo sviluppo generale.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Che cos'\u00e8 il Deadlift?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Nel deadlift tradizionale, un esercizio di base del sollevamento pesi, un bilanciere pesante viene sollevato dal pavimento all'altezza dei fianchi. Questo esercizio fa lavorare i quadricipiti e la catena posteriore, compresi i glutei, i tendini del ginocchio, la parte bassa della schiena e il core.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Benefici del sollevamento pesi<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rafforzamento di tutto il corpo:<\/b><span style=\"font-weight: 400;\"> I sollevamenti a braccia tese fanno lavorare pi\u00f9 gruppi muscolari contemporaneamente.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Una postura migliore:<\/b><span style=\"font-weight: 400;\"> Il mantenimento di una colonna vertebrale sana e la correzione degli squilibri sono facilitati dal rafforzamento della catena posteriore.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fitness funzionale:<\/b><span style=\"font-weight: 400;\"> Simulando i movimenti naturali, i deadlift migliorano la funzionalit\u00e0 generale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Presa rafforzata:<\/b><span style=\"font-weight: 400;\"> L'uso di pesi grandi migliora la <\/span><a href=\"https:\/\/musclelead.com\/should-you-squat-and-deadlift-on-the-same-day\/\">forza di presa.<\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">I deadlift hanno dei vantaggi, ma richiedono anche una forma precisa. Se eseguiti in modo scorretto, possono causare danni, soprattutto alla parte bassa della schiena. Vediamo alcuni sostituti sicuri ed efficaci che vi aiuteranno a diventare pi\u00f9 forti.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">8 migliori alternative al deadlift<\/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;\">Sollevamento con manubri<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sollevamento con la sbarra<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kettlebell Swing pesante<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ponte per i glutei<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spinta dell'anca<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Iperestensione della schiena<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternativa al 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=\"Trappola-barra-sollevamento a vuoto\" 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;\">Per molti che trovano scomodo il deadlift con bilanciere, l'esercizio di<\/span><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/it\/prodotto\/trappola-esagonale-con-asta-di-sollevamento-per-attrezzature-fitness-commerciali-hse\/\"> barra trappola<\/a><\/span> sollevamento pesi<span style=\"font-weight: 400;\"> \u00e8 una fantastica alternativa. Questa versione consente di mantenere una postura pi\u00f9 eretta, riducendo al contempo lo sforzo sulla parte bassa della schiena.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Passi:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Posizionare i piedi alla larghezza delle spalle e posizionarsi all'interno della sbarra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assicuratevi che le braccia siano dritte quando afferrate le maniglie della sbarra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Piegate il vostro <\/span>ginocchia e cerniera<span style=\"font-weight: 400;\"> ai fianchi per assumere la posizione di partenza.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Per sollevare la sbarra mantenendo la schiena dritta, \u00e8 necessario spingere sui talloni.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abbassare in modo controllato la sbarra fino al pavimento.<\/span><\/li>\n<\/ul>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">Sollevamento con manubri<\/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=\"Sollevamento con manubri\" 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;\">Il <\/span><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/it\/prodotti\/manubrio\/\">manubrio<\/a><\/span> sollevamento pesi<span style=\"font-weight: 400;\"> \u00e8 perfetto per l'allenamento a casa, poich\u00e9 \u00e8 accessibile e adattabile. Con meno attrezzature, \u00e8 un metodo eccellente per simulare la meccanica del deadlift.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Passi:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Posizionare i piedi <\/span><b>larghezza delle spalle<\/b><span style=\"font-weight: 400;\"> e tenere un manubrio in ogni mano.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tenete i manubri vicino alle gambe e usate il core per piegarvi sui fianchi.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quando la schiena \u00e8 parallela al pavimento, ridurre i pesi.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spingete con i fianchi per ritornare al <\/span><b>posizione iniziale<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Sollevamento con la sbarra<\/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=\"Lancio della mina\" 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;\">Per i neofiti o per chi \u00e8 alla ricerca di un prodotto pi\u00f9 sicuro <\/span>alternativa al deadlift<span style=\"font-weight: 400;\">Il landmine deadlift \u00e8 un'ottima scelta. Il bilanciere collegato facilita lo sforzo della schiena e offre stabilit\u00e0.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Passi:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inserire l'estremit\u00e0 di un bilanciere in un attacco per mine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Posizionare i piedi alla larghezza delle spalle e stare in piedi sopra la sbarra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tenere la sbarra con entrambe le mani mantenendo la schiena dritta.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Utilizzando i tendini del ginocchio e i glutei, spingete sui talloni per sollevare la sbarra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abbassare in modo controllato la sbarra fino al pavimento.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Kettlebell Swing pesante<\/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=\"Kettlebell-Swing pesante\" 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;\">Un allenamento dinamico che rafforza la catena posteriore e migliora il fitness cardiovascolare \u00e8 il <\/span><a href=\"https:\/\/www.hsefitness.com\/it\/prodotti\/campana-kettle\/\"><span style=\"color: #ff0000;\">kettlebell pesanti<\/span><\/a> oscillazione.<\/p>\n<h3><span style=\"color: #000000; font-size: 14pt;\">Passi:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tenere un kettlebell in entrambe le mani stando in piedi con i piedi leggermente pi\u00f9 larghi della larghezza delle spalle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fate oscillare il kettlebell all'indietro tra le gambe piegando i fianchi.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fate oscillare il kettlebell all'altezza del petto estendendo i fianchi in modo esplosivo.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Per mantenere il controllo, lasciare che il kettlebell torni a oscillare verso il basso.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Ponte per i glutei<\/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=\"Ponte gluteo\" 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;\">Un esercizio facile per i principianti, il <\/span>ponte per i glutei<span style=\"font-weight: 400;\"> migliora la catena posteriore e isola i glutei senza gravare eccessivamente sulla colonna vertebrale.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Passi:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Con i piedi appoggiati sul pavimento e le ginocchia piegate, sdraiatevi sulla schiena.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tenendo le braccia lungo i fianchi, contraete il core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sollevate i fianchi spingendo sui talloni fino a quando il corpo non si trova in linea retta.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Riportare i fianchi verso il pavimento.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Spinta dell'anca<\/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=\"Spinta d&#039;anca\" 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;\">Poich\u00e9 la spinta dell'anca \u00e8 un passo avanti rispetto al ponte dei glutei, \u00e8 possibile utilizzare un bilanciere o un manubrio per aumentare la resistenza.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Passi:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Appoggiate la parte superiore della schiena a una panca mentre siete seduti sul pavimento.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tenere un bilanciere sui fianchi mantenendo una posizione di piede piatto.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sollevate i fianchi facendo leva sui talloni fino a quando il corpo non si trova in linea retta.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Riportare i fianchi verso il basso in modo controllato.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Iperestensione della schiena<\/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=\"Iperestensione dorsale\" 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;\">Per lo sviluppo della schiena, il<\/span> iperestensione della schiena<span style=\"font-weight: 400;\"> \u00e8 un'ottima alternativa al deadlift. La forza e la stabilit\u00e0 aumentano isolando i glutei e la parte bassa della schiena.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Passi:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Con i fianchi appoggiati sul cuscinetto, posizionarsi su un <span style=\"color: #000000;\">sedia romana<\/span>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mettete le mani dietro la testa o incrociate le braccia sul petto.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Portare il corpo in un angolo di 90 gradi abbassando il busto.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sollevare il busto fino a portarlo in linea con le gambe estendendo la schiena.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Alternativa al 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-Alternativa\" 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;\">Concentrandosi sull'interno coscia e sui glutei, il sostituto del sumo deadlift lavora sulle stesse aree muscolari del sumo deadlift. <\/span>deadlift tradizionale<span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Passi:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Puntate le dita dei piedi verso l'esterno e posizionate i piedi a una distanza superiore alla larghezza delle spalle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Posizionare le mani all'interno delle ginocchia e afferrare la barra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spingete sui talloni per coinvolgere il core e sollevare la sbarra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abbassare in modo controllato la sbarra fino al pavimento.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Domande frequenti<\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\">D1: Qual \u00e8 il sostituto ideale del deadlift per la lombalgia?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Il ponte per i glutei e la spinta dell'anca sono ottime scelte in quanto fanno lavorare i tendini del ginocchio e i glutei, riducendo al contempo la tensione della schiena.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">D2: Posso usare alternative al deadlift per ottenere la stessa quantit\u00e0 di forza?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Infatti, allenamenti come il landmine deadlift e il trap bar deadlift substitute sono ottimi per aumentare la forza senza i pericoli dei deadlift tradizionali.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">D3: Con quale frequenza dovrei fare delle alternative al sollevamento pesi?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A seconda dei vostri obiettivi di fitness e delle vostre esigenze di recupero, includete questi allenamenti nel vostro regime da due a tre volte alla settimana.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Pensieri finali<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u00c8 possibile aumentare efficacemente la forza, rafforzare la catena posteriore e raggiungere i propri obiettivi di forma fisica includendo questi elementi <\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/full\/10.1177\/2325967121991811\">alternative al deadlift<\/a><span style=\"font-weight: 400;\"> nel vostro regime di allenamento. Questi allenamenti rappresentano un modo sicuro ed efficace per ottenere variet\u00e0 o per aiutare a guarire da un infortunio.<\/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\/it\/guida-allallenamento-di-braccia-e-spalle\/\" aria-label=\"Braccia pi\u00f9 forti, spalle pi\u00f9 larghe: Guida completa all&#039;allenamento di braccia e spalle\" 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=\"Allenare braccia e spalle\" 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\/it\/author\/87523941qq-com\/\" title=\"Articoli scritti da HSE Fitness\" rel=\"author\">HSE Fitness<\/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\/it\/guida-allallenamento-di-braccia-e-spalle\/\">Braccia pi\u00f9 forti, spalle pi\u00f9 larghe: Guida completa all'allenamento di braccia e spalle<\/a><\/h4><p class=\"meta\">Da <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/it\/author\/87523941qq-com\/\" title=\"Articoli scritti da HSE Fitness\" rel=\"author\">HSE Fitness<\/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 marzo 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/it\/blog\/\" rel=\"category tag\">Blog<\/a>, <a href=\"https:\/\/www.hsefitness.com\/it\/notizie\/\" rel=\"category tag\">Notizie<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/it\/guida-allallenamento-di-braccia-e-spalle\/#respond\">0 Commenti<\/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\/it\/progetto-di-palestra-hse-fitness-lanciato-con-successo-in-argentina\/\" aria-label=\"Il progetto HSE Fitness Gym \u00e8 stato avviato con successo in 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=\"Palestra Argentina caso 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\/it\/author\/87523941qq-com\/\" title=\"Articoli scritti da HSE Fitness\" rel=\"author\">HSE Fitness<\/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\/it\/progetto-di-palestra-hse-fitness-lanciato-con-successo-in-argentina\/\">Il progetto HSE Fitness Gym \u00e8 stato avviato con successo in Argentina<\/a><\/h4><p class=\"meta\">Da <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/it\/author\/87523941qq-com\/\" title=\"Articoli scritti da HSE Fitness\" rel=\"author\">HSE Fitness<\/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 marzo 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/it\/blog\/\" rel=\"category tag\">Blog<\/a>, <a href=\"https:\/\/www.hsefitness.com\/it\/notizie\/\" rel=\"category tag\">Notizie<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/it\/progetto-di-palestra-hse-fitness-lanciato-con-successo-in-argentina\/#respond\">0 Commenti<\/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\/it\/la-migliore-posizione-dei-piedi-nella-pressa-per-le-gambe-per-la-forza-di-crescita\/\" aria-label=\"La migliore posizione dei piedi nella Leg Press per la crescita e la forza\" 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=\"Posizionamento dei piedi nella Leg Press\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/it\/author\/87523941qq-com\/\" title=\"Articoli scritti da HSE Fitness\" rel=\"author\">HSE Fitness<\/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\/it\/la-migliore-posizione-dei-piedi-nella-pressa-per-le-gambe-per-la-forza-di-crescita\/\">La migliore posizione dei piedi nella Leg Press per la crescita e la forza<\/a><\/h4><p class=\"meta\">Da <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/it\/author\/87523941qq-com\/\" title=\"Articoli scritti da HSE Fitness\" rel=\"author\">HSE Fitness<\/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 marzo 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/it\/notizie\/\" rel=\"category tag\">Notizie<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/it\/la-migliore-posizione-dei-piedi-nella-pressa-per-le-gambe-per-la-forza-di-crescita\/#respond\">0 Commenti<\/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\/it\/hse-completa-un-importante-progetto-di-attrezzature-per-il-fitness-negli-stati-uniti\/\" aria-label=\"Dalla produzione alla porta di casa: HSE completa un importante progetto di attrezzature per il fitness negli Stati Uniti\" 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=\"Palestra HSE USA Caso 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\/it\/author\/87523941qq-com\/\" title=\"Articoli scritti da HSE Fitness\" rel=\"author\">HSE Fitness<\/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\/it\/hse-completa-un-importante-progetto-di-attrezzature-per-il-fitness-negli-stati-uniti\/\">Dalla produzione alla porta di casa: HSE completa un importante progetto di attrezzature per il fitness negli Stati Uniti<\/a><\/h4><p class=\"meta\">Da <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/it\/author\/87523941qq-com\/\" title=\"Articoli scritti da HSE Fitness\" rel=\"author\">HSE Fitness<\/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 novembre 2025<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/it\/blog\/\" rel=\"category tag\">Blog<\/a>, <a href=\"https:\/\/www.hsefitness.com\/it\/notizie\/\" rel=\"category tag\">Notizie<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/it\/hse-completa-un-importante-progetto-di-attrezzature-per-il-fitness-negli-stati-uniti\/#respond\">0 Commenti<\/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\/it\/esercizi-per-il-pull-day-da-principianti-a-professionisti-che-vi-piaceranno\/\" aria-label=\"Da principiante a professionista: Lista di esercizi per il giorno di riposo che vi piacer\u00e0\" 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=\"Alzate sostenute dal petto\" 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\/it\/author\/87523941qq-com\/\" title=\"Articoli scritti da HSE Fitness\" rel=\"author\">HSE Fitness<\/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\/it\/esercizi-per-il-pull-day-da-principianti-a-professionisti-che-vi-piaceranno\/\">Da principiante a professionista: Lista di esercizi per il giorno di riposo che vi piacer\u00e0<\/a><\/h4><p class=\"meta\">Da <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/it\/author\/87523941qq-com\/\" title=\"Articoli scritti da HSE Fitness\" rel=\"author\">HSE Fitness<\/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 novembre 2025<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/it\/notizie\/\" rel=\"category tag\">Notizie<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/it\/esercizi-per-il-pull-day-da-principianti-a-professionisti-che-vi-piaceranno\/#respond\">0 Commenti<\/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\/it\/hse-fitness-spedisce-in-europa-piastre-per-bilancieri-manubri-e-pavimentazioni\/\" aria-label=\"Qualit\u00e0 in ogni dettaglio: HSE Fitness spedisce piastre per bilancieri, manubri e pavimenti in Europa\" 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\/it\/author\/87523941qq-com\/\" title=\"Articoli scritti da HSE Fitness\" rel=\"author\">HSE Fitness<\/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\/it\/hse-fitness-spedisce-in-europa-piastre-per-bilancieri-manubri-e-pavimentazioni\/\">Qualit\u00e0 in ogni dettaglio: HSE Fitness spedisce piastre per bilancieri, manubri e pavimenti in Europa<\/a><\/h4><p class=\"meta\">Da <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/it\/author\/87523941qq-com\/\" title=\"Articoli scritti da HSE Fitness\" rel=\"author\">HSE Fitness<\/a><\/span><\/span><span 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