Stick Deadlift
Master the deadlift! The Stick Deadlift teaches proper form & hip hinge, protecting your back. Perfect for beginners to build strength & mobility.
The Stick Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: stretching stick.
Required Equipment
Stick Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Stick Deadlift Variations and Alternatives
How to do the Stick Deadlift
Stick Deadlift
Starting Position:
Stand tall with your feet hip-width apart.
If using a stick, hold it in front of you with both hands, keeping it close to your body.
Ensure your shoulders are back and your chest is lifted. Your gaze should be forward.
Movement Instructions:
1. Hinge at the Hips:
Begin the movement by pushing your hips back while maintaining a slight bend in your knees.
Keep your torso straight and let the stick slide down your thighs as you descend.
Lower Your Torso:
Continue to hinge until your torso is nearly parallel to the ground or as far as comfortable.
Your back should remain straight, and your knees should not extend past your toes.
Return to Standing:
Engage your glutes and hamstrings to push through your heels and return to the starting position.
Squeeze your glutes at the top of the movement.
Tips:
Keep your core engaged throughout the movement for stability.
Focus on using your hip hinge rather than bending at the waist.
Perform the exercise slowly to maintain control and proper form.
If using a stick, it should remain in contact with your body throughout the movement.
Repetitions:
Aim for 8-12 repetitions for 2-3 sets, depending on your fitness level.
Stick Deadlift FAQs
What muscles does the Stick Deadlift work?
The Stick Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Stick Deadlift?
Stretching stick.
Is the Stick 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 Stick Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Stick Deadlift variations and alternatives?
Similar exercises include the Bodyweight Shin Tap Deadlift, Hip PVC Hinge, Stick Assisted Isometric Core and Stick Overhead Full Sumo Squat Stretch.
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