Car Deadlift
Muscles worked
Instructions
- 1This event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift. The apparatus can be loaded with a vehicle or other heavy objects such as tractor tires or kegs.
- 2Center yourself between the handles if you are a strong squatter, or back a couple inches if you are a strong deadlifter. You feet should be about hip width apart. Bend at the hip to grip the handles. With your feet and your grip set, take a big breath and then lower your hips and flex the knees.
- 3Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. As the weight comes up, pull your shoulder blades together as you drive your hips forward.
- 4Lower the weight 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 Car Deadlift
The car deadlift is a strength-sport event where you pull a vehicle (or a frame loaded with tires or kegs) attached to an apparatus fitted with neutral handles or a straight bar. Unlike a standard barbell deadlift, this apparatus positions the hands higher and closer to the body, slightly changing the pulling mechanics and making it easier to handle very heavy loads. It heavily recruits the quadriceps alongside the posterior chain, since the setup often resembles a squat more than a conventional deadlift. It's a staple of strongman competitions and rarely found in a regular gym. It requires access to a dedicated apparatus or pulling frame, so it's mostly reserved for strength-sport or athletic training facilities.
check_circleBenefits
- check_circleBuilds massive pulling strength with very heavy loads
- check_circleHeavily recruits the quads alongside the posterior chain
- check_circleStrengthens grip and trap strength
- check_circleDirect carryover to strongman competition events
lightbulbExecution tips
- lightbulbCenter yourself between the handles if you're squat-dominant, or shift back slightly if you're deadlift-dominant
- lightbulbTake a big breath and brace your core before each rep
- lightbulbDrive hard through your heels from the start, don't just pull with your back
- lightbulbSqueeze your shoulder blades at the top to finish the pull
warningCommon mistakes
- warningRounding the back while pulling too heavy a load
- warningNeglecting leg drive in favor of pulling with the back alone
- warningLosing core brace mid-rep
- warningDropping the load abruptly without control
helpFrequently asked questions
Is the car deadlift available in a regular gym?expand_more
Rarely, it requires a dedicated apparatus or pulling frame mostly found in athletic or strongman training facilities.
Does this movement replace the conventional deadlift?expand_more
No, it's a strength-sport-specific variation that complements the conventional deadlift rather than replacing it.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.