Lower Back
Axle Deadlift
A deadlift using a thick axle bar, which challenges grip strength along with the back and legs.
Primary musclesLower Back
Energy burned
≈ 40 kcalFor 3 × 8–12, rest 90s · ≈ 7.0 kcal/min
Estimate range 30–50 kcal (±25 %)
Muscle mass worked29 %
Effort during a set12.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand with your feet hip-width apart and the bar over your mid-foot.
- 2Hinge and grip the thick bar just outside your legs with a double overhand or mixed grip.
How to perform
- 1Pull the slack out of the bar and brace your abs.
- 2Push the floor away and stand up while keeping the bar close to your legs.
- 3Lock your hips and knees at the top, standing tall.
- 4Lower the bar by hinging your hips back, then bending your knees once it passes them.
