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Axle Deadlift

Test your strength with the Axle Deadlift! A variation on the classic deadlift for a serious challenge.

The Axle Deadlift is a compound exercise that mainly works the glutes & hips and quads, with help from the lower back and hamstrings. You'll need: barbell or weight plates.

Mr. Grey
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Required Equipment

Barbell
Barbell
Weight Plates
Weight Plates

Axle Deadlift Muscles Worked

Primary

Glutes (gluteus maximus); Quads (quadriceps femoris)

Secondary

Spinal Erectors (erector spinae); Hamstrings

Axle Deadlift Variations and Alternatives

How to do the Axle Deadlift

  1. Place an Olympic barbell in front of you on the ground and load it with the appropriate weight plates.

  2. Stand with your feet about shoulder-width apart, with the barbell over the middle of your feet.

  3. Squat down by bending at the knees and hips, keeping your back straight, chest up, and eyes looking forward.

  4. Grip the barbell with both hands. An overhand grip is common, though some may use a mixed grip (one hand over, one under) for better control. Your hands should be just outside your knees.

  5. Brace your core and ensure your entire body is tight. The barbell should be close to your shins.

  6. Push through your heels and straighten your knees and hips simultaneously to lift the barbell off the ground. Keep the barbell close to your body as you lift. Your back should remain straight and neutral throughout the movement.

  7. Once you've passed the knees, bring your hips forward and pull your shoulders back at the top of the lift, standing tall with the barbell at thigh level.

  8. Reverse the motion to return the barbell to the ground, maintaining a neutral spine and controlled descent.

  9. Reset and prepare for the next repetition.

Make sure to use a controlled motion throughout the exercise, avoid jerking or rounding your back, and keep the barbell as close to your body as possible to optimize form and reduce the risk of injury. Warm up properly before lifting heavy weights and consider having a spotter when attempting maximum lifts.

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Axle Deadlift FAQs

What muscles does the Axle Deadlift work?

The Axle Deadlift mainly works the glutes & hips and quads, with help from the lower back and hamstrings. The main muscles are the gluteus maximus and quadriceps femoris.

What equipment do you need for the Axle Deadlift?

Barbell or weight plates.

Is the Axle Deadlift a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Axle Deadlift go on?

It belongs on pull day in a push/pull/legs routine.

What are some Axle Deadlift variations and alternatives?

Similar exercises include the Barbell Deadlift, Barbell Block Conventional Deadlift, Barbell Conventional Deficit Deadlift and Barbell Dimel Deadlift.

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