Axle Deadlift
Muscles worked
Instructions
- 1Approach 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.
- 2With 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.
- 3After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- 4Lower the bar by bending at the hips and guiding it to the floor.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Axle Deadlift
The axle deadlift uses a thick, smooth bar with no knurling, making the grip noticeably harder than with a standard Olympic bar and turning the movement into a real grip strength test in addition to posterior chain work. The larger diameter also slightly changes the pulling biomechanics and engages the forearms and traps differently. It's a staple in strongman training, where axle bars are a competition standard. It builds raw grip strength that's hard to achieve with standard bars when straps are used. Its increased difficulty usually means using lighter loads than the standard deadlift.
check_circleBenefits
- check_circleBuilds exceptional raw grip strength
- check_circleStrengthens the whole posterior chain like a standard deadlift
- check_circleChanges the biomechanics for a different stimulus
- check_circleA strongman competition standard
lightbulbExecution tips
- lightbulbExpect to use a lighter load than the standard deadlift
- lightbulbUse an over/under grip to secure your hold
- lightbulbKeep the back straight despite the grip challenge
- lightbulbWarm up the forearms well before starting
warningCommon mistakes
- warningUsing the same load as the standard deadlift
- warningRounding the back due to grip difficulty
- warningSkipping a specific forearm warm-up
- warningLetting the bar drift away from the shins
helpFrequently asked questions
Why is the axle bar harder to use?expand_more
Its larger diameter and lack of knurling make the grip much more demanding than an Olympic bar.
Should you reduce the load compared to a standard deadlift?expand_more
Yes, generally, since grip becomes the limiting factor before the legs or back.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.