How to Do the Axle Deadlift

Intermediate · Other · Targets Lower Back, Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps

How to perform it

1. 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.
2. 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.
3. 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.
4. Lower the bar by bending at the hips and guiding it to the floor.

Muscles worked

The Axle Deadlift primarily targets your Lower Back, with support from your Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps. You'll need other.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Axle Deadlift slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.