The car deadlift is a great exercise for those looking to increase their strength and power. It is an effective full-body exercise that works the major muscle groups, such as the legs, back, and arms. This event apparatus typically has neutral grip handles, however, some have a straight bar that you can approach like a normal deadlift. The handles can be loaded with a vehicle or other heavy objects such as tractor tires or kegs. The exercise begins with centering yourself between the handles and gripping the handles -- with your feet and your grip set, you can then lower your hips and flex your knees. From there, look forward and keep your chest up and your back arched as you drive through the heels to move the weight upward. As you pull your shoulder blades together and drive your hips forward, you can then lower the weight by bending at the hips and guiding it to the floor. This exercise is great for building strength, power, and muscular coordination.
The car deadlift can be incorporated into workouts in a variety of ways to target different muscle groups and achieve specific fitness goals. Here are a few examples:
1. Full-body strength workout: Perform the car deadlift as the main exercise in a full-body strength workout. Start with a warm-up set to prepare your muscles and then perform 3-4 sets of 6-8 repetitions with heavy weight. Rest for 2-3 minutes between sets. This will help build overall strength and power in the legs, back, and arms.
2. Lower body strength and power: Combine the car deadlift with other lower body exercises like squats and lunges to create a lower body strength and power workout. Start with a warm-up set of car deadlifts, then perform 3-4 sets of 6-8 repetitions. After each set, immediately perform a set of squats or lunges. Rest for 1-2 minutes between exercises. This will target the muscles in your legs and glutes, helping to increase strength and power.
3. Back and grip strength: If you want to specifically target your back and grip strength, incorporate the car deadlift as a finisher exercise at the end of your workout. Perform 2-3 sets of 10-12 repetitions with a lighter weight. Focus on maintaining proper form and squeezing your shoulder blades together as you lift. This will help strengthen your back muscles and improve your grip strength.
4. Strongman training: