Rickshaw Deadlift

Also called rickshaw deadlift, frame deadlift and strongman rickshaw.

Works

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

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. Load the frame with the desired weight. Center yourself between the handles. You feet should be about hip width apart. Bend at the hips to grip the handles, allowing your shoulder blades to protract.

1. With your feet and your grip set, take a big breath and then lower your hips and flex the knees. 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.
2. Lower the weight by bending at the hips and guiding it to the ground.

Cues

• Feet hip width, centered in the frame.
• Big breath, hips down, chest up.
• Drive through the heels.
• Lock out tall, don't lean.

Common mistakes

• Frame tipping forward.
• Back rounding.

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. Tempo is seconds down, pause, up. 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.

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