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.
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