Axle Deadlift
Center the bar over your feet and grip at shoulder width. Take a big breath, drop the hips, keep the chest up and back arched, drive through the heels, then push the hips into the bar.
- Difficulty
- Intermediate
- Type
- Strongman
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 11
Form sequence
01 · setup
Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.
02 · drive · Key step
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
03 · lockout
After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
04 · lower
Lower the bar by bending at the hips and guiding it to the floor.
What's working
3D
- Erector Spinae
Primary · 131 exercises
- Wrist & Finger Flexors
Secondary · 119 exercises
- Wrist & Finger Extensors
Secondary · 119 exercises
- Brachioradialis
Secondary · 119 exercises
- Gluteus Maximus
Secondary · 242 exercises
- Hamstrings
Secondary · 277 exercises
- Rhomboids
Secondary · 99 exercises
- Middle Trapezius
Secondary · 164 exercises
- Quadriceps
Secondary · 227 exercises
- Upper Trapezius
Secondary · 99 exercises
- Lower Trapezius
Secondary · 99 exercises
Open the full 3D atlas →
