axle deadlift · Impulse

What is Axle Deadlift? The axle deadlift is a variation of the traditional deadlift exercise that involves lifting a barbell with a thicker grip known as an axle bar. The thicker grip challenges your grip strength and forearm muscles more than a regular barbell, making it an effective exercise for building overall strength and muscle mass.

Start by loading the axle bar with an appropriate weight.
Stand with your feet hip-width apart, toes pointing forward, and the barbell over the middle of your feet.
Bend at your hips and knees to grip the barbell with both hands, palms facing you, using an overhand grip.
Keep your back straight, chest up, and engage your core.
Push through your heels, extend your hips and knees, and lift the barbell by standing up.
Fully extend your hips at the top of the movement, then lower the barbell back to the ground with control.

Rounding the back: Keep your back straight throughout the movement to prevent injury.
Using too much weight: Start with a lighter weight to master the technique before progressing to heavier loads. - Neglecting proper grip: Ensure a secure grip on the axle bar to avoid losing control of the weight.

Focus on your grip strength by incorporating specific grip exercises into your routine.
Engage your lats and shoulder blades to maintain a strong and stable upper back position. - Keep the bar as close to your body as possible throughout the lift to minimize stress on your lower back.

Primary muscles: Hamstrings, glutes, lower back (erector spinae), quadriceps - Secondary muscles: Forearms, grip strength, traps, core