Axle Deadlift
The axle deadlift is an effective exercise for developing strength and power in the lower body. It is performed by gripping the bar at shoulder width using an over/under grip and then lowering the hips and flexing the knees until the shins contact the bar. The lifter then drives through the heels to move the weight upward and aggressively pulls the bar back, pulling the shoulder blades together as they drive the hips forward into the bar. The bar is then lowered by bending at the hips and guiding it to the floor. This exercise is great for building strength and power in the legs and core.
Type:
Strongman
Muscles Used:
Lower Back
Level:
Beginner
Equipment:
Other
Benefits Of This Exercise
- Builds strength and power in the lower body
- Improves hip flexibility
- Engages core muscles for stabilization
- Improves coordination and balance
- Increases muscular endurance
- Strengthens the glutes, hamstrings, and quads
- Improves posture and reduces risk of injury
Step by Step Instructions For Axle Deadlift
- Position yourself in front of the bar with your feet centered and hip-width apart.
- Bend at the hip and grip the bar with both hands at shoulder width, using an over/under grip.
- Take a deep breath and lower your hips while flexing your knees until your shins touch the bar.
- Keep your head up, chest up, and back arched as you drive through your heels to lift the weight off the ground.
- Once the bar passes your knees, pull it back towards your body while squeezing your shoulder blades together and driving your hips forward.
- To lower the bar, bend at the hips and guide it back down to the floor.
Warm Up Tips
- Start with a dynamic warm-up: Before starting the axle deadlift, it's important to warm up your muscles and joints. Begin with some dynamic stretches and movements such as leg swings, hip circles, and arm circles to increase blood flow and flexibility.
- Activate your glutes and hamstrings: Since the axle deadlift primarily targets the lower body, it's crucial to activate the glutes and hamstrings. Perform exercises like glute bridges, hip thrusts, and Romanian deadlifts to activate these muscles and prepare them for the deadlift movement.
- Practice proper form with lighter weights: Before you start lifting heavy, it's essential to practice the correct form and technique. Use a lighter weight or an unloaded barbell to perform a few reps with proper form, focusing on your grip, hip hinge, and maintaining a neutral spine.
- Incorporate warm-up sets: Gradually increase the weight and intensity of your warm-up sets to prepare your body for the heavier lifts. Start with a lighter weight and perform a few sets of 8-10 reps, gradually increasing the weight with each set.
- Stretch and mobilize your hip flexors: The axle deadlift requires a significant hip hinge movement, so it's crucial to stretch and mobilize your hip flexors. Perform exercises like lunges, hip flexor stretches, and deep squat holds to improve hip mobility and prevent any discomfort during the exercise.</
Axle Deadlift Safety Tips
- Approach the bar with caution and ensure it is centered over your feet.
- Keep your feet hip-width apart for stability.
- Bend at the hip to grip the bar at shoulder width, using an over/under grip.
- Allow your shoulder blades to protract for a better grip.
- Take a big breath before starting the exercise to brace your core.
- Lower your hips and flex your knees until your shins touch the bar.
- Keep your head forward, chest up, and back arched throughout the movement.
- Drive through your heels to lift the weight upward.
- Once the bar passes your knees, pull it back and bring your shoulder blades together.
- Engage your hips by driving them forward into the bar.
- Lower the bar by bending at the hips and guiding it to the floor.
- Always maintain proper form and technique to avoid injuries.
- Start with lighter weights and gradually increase as you build strength and confidence.
- Listen to your body and stop if you experience any pain or discomfort.
- Consult with a fitness professional if you have any concerns or questions about your technique.
- Warm up properly before performing the axle deadlift to prepare your muscles and joints.
- Stay hydrated and take breaks as needed during
Incorporating Into Other Workouts
To incorporate the axle deadlift into your workouts, you can follow these steps:
1. Warm up: Start with a dynamic warm-up routine to prepare your body for the exercise. This can include exercises like jogging, jumping jacks, or lunges.
2. Set up the bar: Position the axle bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hips to grip the bar at shoulder width, using an over/under grip.
3. Engage your core: Before lifting the bar, take a big breath and engage your core muscles. This will help stabilize your spine and protect your lower back during the exercise.
4. Lower into position: Lower your hips and flex your knees until your shins make contact with the bar. Keep your head forward, chest up, and back arched. This is your starting position.
5. Drive through the heels: With your feet and grip set, drive through your heels to lift the weight upward. Focus on pushing the ground away from you and keeping your back straight.
6. Pull the bar back: Once the bar passes your knees, aggressively pull the bar back towards your body. This will engage your back muscles and help you generate more power.
7. Drive hips forward: As you pull the bar back, drive your hips forward into the bar. This will further engage your glutes and hamstrings, allowing you to lift heavier weights.
8. Lower the bar: After completing the