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Car Deadlift

Car Deadlift is an intermediate compound strongman that mainly works your quads, with help from your forearms, glutes, hamstrings, lower back and traps.

💪 Quads🏋️ Other📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Car Deadlift: starting position
Starting position
Car Deadlift: end position
End position

How to do the car deadlift

  1. This event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift. The apparatus can be loaded with a vehicle or other heavy objects such as tractor tires or kegs.
  2. Center yourself between the handles if you are a strong squatter, or back a couple inches if you are a strong deadlifter. You feet should be about hip width apart. Bend at the hip to grip the handles. With your feet and your grip set, take a big breath and then lower your hips and flex the knees.
  3. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. As the weight comes up, pull your shoulder blades together as you drive your hips forward.
  4. Lower the weight by bending at the hips and guiding it to the floor.

Muscles worked

Primary: QuadsSecondary: ForearmsSecondary: GlutesSecondary: HamstringsSecondary: Lower backSecondary: Traps

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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Car Deadlift alternatives

Exercises that train the same main muscle.

Backward DragOther · BeginnerConan's WheelOther · IntermediateRickshaw DeadliftOther · IntermediateSandbag LoadOther · BeginnerSled PushOther · BeginnerTire FlipOther · Intermediate

FAQ

What muscles does the car deadlift work?

It mainly works your quads; your forearms, glutes, hamstrings, lower back and traps assist.

How many sets and reps of car 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 car deadlift good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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