Axle Deadlift
Axle Deadlift is a strongman strength – axle deadlift exercise involving Gluteus maximus, Quadriceps, Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus, Quadriceps, Hamstrings
- Secondary muscles
- Erector spinae, Forearm muscles, Rhomboids, Middle trapezius, Trapezius
- Exercise type
- Strongman strength – axle deadlift
Exercise technique
- Bar position
Place the thick bar over your midfoot and stand hip-width apart.
- Grip
Hinge at your hips and grasp the bar with your whole hands just outside your legs.
- Setup
Bring your knees forward until your shins touch the bar and brace your torso.
- Pretension
Keep your arms straight and take out the bar’s slack.
- Lift
Push through the floor and raise the bar close to your shins and thighs.
- Lockout
Extend your hips and knees and balance your shoulders over your pelvis.
- Lower
Push your hips back to guide the bar past your knees, then bend your knees to set it down.
Key technique points
- Check your grip on the thick handle before lifting.
- Keep the underhand arm straight if using mixed grip.
- Move the bar close to your legs.
- Raise your hips and chest together.
- Do not lean back at lockout.
- Reset each repetition on the floor.
Common mistakes
Bent elbows
Do not curl the load, especially with the underhand arm.
Bar drifting forward
Do not carry the thick bar away from your legs.
Hips rising early
Do not raise your hips while your chest stays still.
Loose grip
Do not try to repair an opening grip while the load is airborne.
Excessive backward lockout
Do not thrust your hips forward and arch your lower back at the top.
Using rebound
Do not slam the bar into the floor to start the next repetition.
Frequently asked questions
Axle Deadlift: why is “Bent elbows” a mistake?
Do not curl the load, especially with the underhand arm.
Axle Deadlift: why is “Bar drifting forward” a mistake?
Do not carry the thick bar away from your legs.
Axle Deadlift: why is “Hips rising early” a mistake?
Do not raise your hips while your chest stays still.
Axle Deadlift: why is “Loose grip” a mistake?
Do not try to repair an opening grip while the load is airborne.
Axle Deadlift: why is “Excessive backward lockout” a mistake?
Do not thrust your hips forward and arch your lower back at the top.
Axle Deadlift: why is “Using rebound” a mistake?
Do not slam the bar into the floor to start the next repetition.
What should I focus on when doing Axle Deadlift?
Check your grip on the thick handle before lifting. Keep the underhand arm straight if using mixed grip. Move the bar close to your legs. Raise your hips and chest together. Do not lean back at lockout. Reset each repetition on the floor.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.