Strongman Deadlift

Description

The strongman deadlift refers to deadlift variations specific to strongman competitions, typically performed with a thicker bar (axle bar), elevated handles, or specialty implements like Atlas stones. They build elite full-body pulling strength using awkward, heavy implements. Standard barbell technique applies but with greater grip and core demand.

Muscle Group

Back, Glutes, Hamstrings

Equipment Required

Barbell

Strongman Deadlift Instructions

Set up the implement (axle bar, deadlift bar, or trap bar) loaded with significant weight.
Stand with feet hip-width apart, the bar over the middle of your feet.
Hinge at the hips and bend your knees to grip the bar with both hands.
Brace your core hard. Lift your chest. Pull the slack out of the bar.
Drive through your full feet, pushing the floor away. Pull the bar up your shins as your hips rise.
Stand tall at the top with shoulders back, hips fully locked out.
Lower the bar under control by hinging at the hips first, then bending the knees.
Use straps if grip fails before the legs and back. Strongman implements are unforgiving.