Axle Deadlift
A intermediate strongman exercise for the lower back, done with a other equipment.
- Main muscles
- Lower back
- Also works
- Forearms, Glutes, Hamstrings, Upper back and Quads
- Equipment
- Other equipment
- Level
- Intermediate
- Type
- Compound
- Movement
- Pull
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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Axle Deadlift
Atlas Stone TrainerOther equipment · Intermediate
Keg LoadOther equipment · Intermediate
Atlas StonesOther equipment · Expert
Questions
What muscles does the Axle Deadlift work?
Mainly the lower back, with the forearms, glutes, hamstrings, upper back and quads helping.
Is the Axle Deadlift good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Axle Deadlift?
Good alternatives that train the lower back: Atlas Stone Trainer, Keg Load or Atlas Stones.
How many sets and reps of the Axle Deadlift should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).