GymPlan AIAxle Deadlift
Axle Deadlift is an intermediate compound strongman that mainly works your lower back, with help from your forearms, glutes, hamstrings, upper back, quads and traps.
How to do the axle deadlift
- 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.
- 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.
- 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.
- Lower the bar by bending at the hips and guiding it to the floor.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Exercises that train the same main muscle.
FAQ
What muscles does the axle deadlift work?
It mainly works your lower back; your forearms, glutes, hamstrings, upper back, quads and traps assist.
How many sets and reps of axle deadlift should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the axle deadlift good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.