{"id":6460,"date":"2026-10-12T23:57:08","date_gmt":"2026-10-12T21:57:08","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6460"},"modified":"2026-10-17T21:48:29","modified_gmt":"2026-10-17T19:48:29","slug":"souleve-de-terre-avec-halteres","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/souleve-de-terre-avec-halteres\/","title":{"rendered":"Soulev\u00e9 de terre avec halt\u00e8res"},"content":{"rendered":"<p>Le soulev\u00e9 de terre avec halt\u00e8res est une alternative populaire au <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6451\">soulev\u00e9 de terre avec barre<\/a> pour s\u2019entra\u00eener \u00e0 la maison, mais il est tout aussi exigeant. Le mouvement est essentiellement le m\u00eame : debout, le haut du corps pench\u00e9 vers l\u2019avant, tu soul\u00e8ves la charge en tendant les jambes et en redressant le dos. Cet exercice polyarticulaire classique fait principalement travailler plusieurs muscles des jambes, des fesses et du dos.<\/p>\n<p>Tu peux \u00e9galement essayer le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6547\">soulev\u00e9 de terre roumain avec halt\u00e8res<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>Le soulev\u00e9 de terre est l\u2019un des exercices les plus sujets aux erreurs, et la variante avec halt\u00e8res ne fait pas exception. Pour celle-ci, le probl\u00e8me est amplifi\u00e9 par les recommandations apparemment innombrables sur la bonne fa\u00e7on de l\u2019ex\u00e9cuter.<\/p>\n<p>Certaines personnes effectuent l\u2019exercice les jambes tendues, tandis que d\u2019autres r\u00e9alisent un m\u00e9lange de soulev\u00e9 de terre et de squat avec une position de d\u00e9part tr\u00e8s basse (voir l\u2019image de l\u2019article ci-dessus). Entre ces deux extr\u00eames, il existe de nombreuses autres variantes, les halt\u00e8res \u00e9tant plac\u00e9s devant le corps ou \u00e0 c\u00f4t\u00e9 de celui-ci.<\/p>\n<p>Nous d\u00e9crivons ci-dessous un soulev\u00e9 de terre avec halt\u00e8res qui ressemble beaucoup \u00e0 la variante avec barre, afin que l\u2019ex\u00e9cution et le stimulus d\u2019entra\u00eenement (selon la charge utilis\u00e9e) soient comparables.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tutoriel_video\">Tutoriel vid\u00e9o<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FJNpUNRPQkAk%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/JNpUNRPQkAk\" \/><meta itemprop=\"duration\" content=\"PT50S\" \/><meta itemprop=\"uploadDate\" content=\"2019-11-11T01:00:02Z\" \/><meta itemprop=\"name\" content=\"The Dumbbell Deadlift\" \/><meta itemprop=\"description\" content=\"Performing the deadlift with two dumbbells requires a deeper setup position than the traditional barbell deadlift. Ensuring the dumbbells do not swing away from the body requires tension and control from the musculature of the upper back. As with many of the major lifts, learning to execute this movement well, regardless of the equipment used, will aid in developing well-rounded capacity. \u2014 CrossFit is the world\u2019s leading platform for improving health and performance. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world\u2019s most effective program for improving health and performance through nutrition and exercise. CrossFit is the world\u2019s leading provider of accredited performance-based training courses and certifications and has more than 125,000 credentialed coaches across the world. The program can be modified to welcome people of all ages and abilities and millions of people have already experienced CrossFit\u2019s transformational benefits in more than 13,000 affiliated gyms across 158 countries. CrossFit also directs the CrossFit Games season, beginning with the annual CrossFit Open, through which athletes at every level compete worldwide, and culminating in the CrossFit Games, where top athletes compete for the title of Fittest on Earth\u00ae. Learn more about CrossFit \u2192 https:\/\/www.crossfit.com\/what-is-crossfit\/?utm_source=social&amp;utm_medium=youtube&amp;utm_campaign=crossfit Find a CrossFit gym near you \u2192 https:\/\/www.crossfit.com\/map?utm_source=social&amp;utm_medium=youtube&amp;utm_campaign=crossfit Find CrossFit Courses near you \u2192 https:\/\/www.crossfit.com\/courses-near-you?utm_source=social&amp;utm_medium=youtube&amp;utm_campaign=crossfit View CrossFit workouts \u2192 https:\/\/www.crossfit.com\/workout?utm_source=social&amp;utm_medium=youtube&amp;utm_campaign=crossfit Subscribe to CrossFit email newsletters \u2192 https:\/\/www.crossfit.com\/newsletters\/?utm_source=social&amp;utm_medium=youtube&amp;utm_campaign=crossfit Learn more about the CrossFit Games \u2192 https:\/\/cf.games\/learn-more CrossFit\u00ae - Forging Elite Fitness\u00ae The CrossFit Games\u00ae - The Sport of Fitness\u2122 - The Fittest On Earth\u2122\"><div class=\"lyte-wrapper\" title=\"The Dumbbell Deadlift\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_JNpUNRPQkAk\"><div id=\"lyte_JNpUNRPQkAk\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FJNpUNRPQkAk%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">The Dumbbell Deadlift<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/JNpUNRPQkAk\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FJNpUNRPQkAk%2F0.jpg\" alt=\"The Dumbbell Deadlift\" width=\"853\" height=\"460\" \/><br \/>Lire cette vid\u00e9o sur YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Instructions_etape_par_etape\">Instructions \u00e9tape par \u00e9tape<\/span><\/h3>\n<p class=\"num\">Place les halt\u00e8res au sol, l\u00e9g\u00e8rement de biais \u00e0 c\u00f4t\u00e9 de tes pieds, de fa\u00e7on \u00e0 ce qu\u2019ils se trouvent \u00e0 hauteur du milieu du pied.<\/p>\n<p class=\"num\" id=\"step2\">Fl\u00e9chis les genoux et les hanches, puis saisis fermement les halt\u00e8res des deux mains en pronation. Lorsque tu les soul\u00e8veras, comme expliqu\u00e9 dans les \u00e9tapes suivantes, ils se trouveront \u00e0 c\u00f4t\u00e9 de ton corps.<\/p>\n<p class=\"num\" id=\"step3\">Cambre l\u00e9g\u00e8rement le bas du dos tout en gardant l\u2019ensemble du dos droit. Ta t\u00eate doit \u00e9galement \u00eatre align\u00e9e avec tes hanches. Ton dos ne doit s\u2019arrondir \u00e0 aucun moment. Contracte la sangle abdominale. Tu es maintenant en position de d\u00e9part.<\/p>\n<p class=\"num\" id=\"step4\">Soul\u00e8ve la charge du sol, les bras tendus, en redressant simultan\u00e9ment les jambes et le haut du corps. Essaie de faire monter les halt\u00e8res en ligne droite.<\/p>\n<p class=\"num\" id=\"step5\">Termine le mouvement lorsque tu as mont\u00e9 les halt\u00e8res \u00e0 la hauteur des hanches et l\u00e9g\u00e8rement pouss\u00e9 celles-ci vers l\u2019avant. Ne te cambre pas excessivement. Garde cette position pendant quelques secondes.<\/p>\n<p class=\"num\" id=\"step6\">Redescends les halt\u00e8res de fa\u00e7on contr\u00f4l\u00e9e en fl\u00e9chissant les jambes, en penchant le haut du corps vers l\u2019avant et en revenant \u00e0 la position de d\u00e9part.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Autre_execution_une_flexion_des_jambes_plus_marquee\">Autre ex\u00e9cution : une flexion des jambes plus marqu\u00e9e<\/span><\/h3>\n<p>Comme indiqu\u00e9 pr\u00e9c\u00e9demment et montr\u00e9 sur l\u2019image de l\u2019article, tu peux effectuer le soulev\u00e9 de terre avec halt\u00e8res en sollicitant davantage les jambes. Pour cela, suis les instructions ci-dessus, mais descends les hanches plus bas.<\/p>\n<p>Lorsque tu soul\u00e8ves la charge, tes cuisses participent davantage au mouvement, comme pendant un squat. Cette variante est \u00e9galement appel\u00e9e \u00ab dumbbell deadlift squat \u00bb. Quelle que soit l\u2019ex\u00e9cution choisie, veille \u00e0 garder une bonne position du dos.<\/p>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FlJ3QwaXNJfw%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/lJ3QwaXNJfw\" \/><meta itemprop=\"duration\" content=\"PT2M15S\" \/><meta itemprop=\"uploadDate\" content=\"2011-12-31T17:28:43Z\" \/><meta itemprop=\"name\" content=\"How To: Dumbbell Deadlift\" \/><meta itemprop=\"description\" content=\"PUSH, PULL, LEGS (12 Weeks Program) - http:\/\/goo.gl\/X8HeL5 4 DAY SPLIT Muscle Building 12 Week Program: http:\/\/goo.gl\/6AlH84 Twitter: https:\/\/www.twitter.com\/Scott_Herman Facebook: http:\/\/www.facebook.com\/ScottHermanFitness Instagram: http:\/\/www.instagram.com\/ScottHermanFitness ---------------------------------------- \ud83c\udfc6 GET MY FREE PROGRAM NOW: https:\/\/muscularstrength.com\/guaranteed_gains_sign_up_FREE \ud83d\udce8 Join My MAILING LIST: https:\/\/muscularstrength.com\/mailing-list \ud83d\udcaa\ud83c\udffb CHECK OUT MY HOME &amp; GYM WORKOUT PROGRAMS: https:\/\/muscularstrength.com\/program-selector \ud83d\udcaf\ud83c\udfcb\ufe0fONLINE COACHING: https:\/\/muscularstrength.com\/consultations-scottherman \ud83d\udcf1 INSTAGRAM: https:\/\/www.instagram.com\/scotthermanfitness \ud83d\udcf1 TIKTOK: https:\/\/www.tiktok.com\/@scotthermanfitness ---------------------------------------- DOWNLOAD MY APP! \u2013 iPhone &amp; Android! https:\/\/muscularstrength.com\/phoneapp ---------------------------------------- #ScottHerman #Bodybuilding #MuscleGain\"><div class=\"lyte-wrapper\" title=\"How To: Dumbbell Deadlift\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_lJ3QwaXNJfw\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_lJ3QwaXNJfw\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FlJ3QwaXNJfw%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Dumbbell Deadlift<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/lJ3QwaXNJfw\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FlJ3QwaXNJfw%2F0.jpg\" alt=\"How To: Dumbbell Deadlift\" width=\"853\" height=\"460\" \/><br \/>Lire cette vid\u00e9o sur YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes\">Erreurs fr\u00e9quentes<\/span><\/h2>\n<p>Une mauvaise position du dos constitue un probl\u00e8me majeur lors du soulev\u00e9 de terre avec halt\u00e8res, comme pour toutes les autres variantes. Veille \u00e0 ne jamais arrondir le dos pendant le mouvement. Le bas de ton dos doit former une l\u00e9g\u00e8re cambrure, tandis que le reste du dos et la t\u00eate doivent former une ligne droite.<\/p>\n<p>Effectue le mouvement rapidement, mais de fa\u00e7on contr\u00f4l\u00e9e et fluide. Ne soul\u00e8ve pas la charge d\u2019un coup sec et ne la laisse pas retomber brusquement.<\/p>\n<p>En fin de mouvement, \u00e9vite de te cambrer excessivement. C\u2019est une erreur fr\u00e9quente en salle de sport. Le mouvement se termine lorsque tu te tiens droit, les hanches l\u00e9g\u00e8rement pouss\u00e9es vers l\u2019avant et le dos droit. Inutile de te pencher vers l\u2019arri\u00e8re en te cambrant fortement. Garde la l\u00e9g\u00e8re cambrure du bas du dos m\u00eame \u00e0 la fin du mouvement.<\/p>\n<p>Consulte <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6451#Erreurs_frequentes_et_blessures\">ici<\/a> d\u2019autres conseils sur les erreurs \u00e0 \u00e9viter de mani\u00e8re g\u00e9n\u00e9rale lors du soulev\u00e9 de terre classique \u00e0 la barre.<\/p>\n","protected":false},"featured_media":6465,"parent":0,"template":"","meta":[],"muskelgruppe":[1675,1664],"acf":{"isolation-type":"compound","difficulty":"hard","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Deadlift avec halt\u00e8res","target-muscles":24688,"equipment":5083,"muscles":[5335,5371,5352],"supporting-muscles":null,"training-type":null,"training-plans":[5489,5495,5493,5491,5497,28726],"alternative_exercises":[6451,6458,6453,7156,6615]},"yoast_head":"<title>Soulev\u00e9 de terre avec halt\u00e8res | Training.fit<\/title>\n<meta name=\"description\" content=\"Soulev\u00e9 de terre avec halt\u00e8res : d\u00e9couvre les variantes et le trajet des halt\u00e8res pr\u00e8s du corps. 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