Axle Deadlift

An intermediate strength exercise for the back, forearms, glutes, hamstrings and quads.

Movement guide

Axle Deadlift

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions

Muscle focusBack · Forearms · Glutes · Hamstrings · Quads

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Ball back extension demonstrated on the 3D figure

3D demoBall back extensionBeginner · Exercise ball

Similar move, beginner grade.

This move

Axle Deadlift demonstrated on the 3D figure

3D demoAxle DeadliftIntermediate · Other / check instructions

Intermediate grade (source-assigned).

Harder option

Reverse Band Deadlift demonstrated on the 3D figure

3D demoReverse Band DeadliftAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.
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.
Lower the bar by bending at the hips and guiding it to the floor.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Forearms, Glutes, Hamstrings, Quads.

Equipment

Other / check instructions

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Back extension off a flat bench demonstrated on the 3D figure

3D demoBack extension off a flat benchIntermediate · A bench or box

Horizontal back extension (hyperextension, Roman chair) demonstrated on the 3D figure

3D demoHorizontal back extension (hyperextension, Roman chair)Advanced · A bench or box

Barbell deadlift demonstrated on the 3D figure

3D demoBarbell deadliftAdvanced · A barbell

Deadlift with bands demonstrated on the 3D figure

3D demoDeadlift with bandsAdvanced · A barbell + A band

Deadlift with chains demonstrated on the 3D figure

3D demoDeadlift with chainsAdvanced · A barbell + Other / check instructions

Deficit deadlift demonstrated on the 3D figure

3D demoDeficit deadliftAdvanced · A barbell + Weight plates

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Questions people ask

What muscles does the Axle Deadlift work?

Mainly the back, with help from the forearms, glutes, hamstrings and quads.

What equipment do I need for the Axle Deadlift?

Other / check instructions.

Is the Axle Deadlift good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Ball back extension.

What is an easier alternative to the Axle Deadlift?

Try the Ball back extension. It works similar muscles at a lower grade.

How do I make the Axle Deadlift harder?

Progress to the Reverse Band Deadlift, or add load, range or slower lowering once your form is solid.