Car Deadlift

Also called car deadlift, strongman car lift and frame deadlift.

Works

Quads, plus forearms, glutes, hamstrings, lower back and traps

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. This 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.

1. Center 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.
2. Look 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.
3. Lower the weight by bending at the hips and guiding it to the floor.

Cues

• Center between the handles.
• Hips down, chest up, grip tight.
• Drive through the heels.
• Lock out tall, lower under control.

Common mistakes

• Back rounding.
• Hips shooting up first.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

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