Skip to main content

Car Deadlift Training Guide

The car deadlift uses a frame apparatus to simulate lifting one end of a vehicle, typically for max reps in 60 seconds. The frame handle position creates different biomechanics than a barbell deadlift, emphasizing lockout strength and muscular endurance.

Car Deadlift training guide

Proper Technique

1

Step into the frame and grip the handles at your sides (neutral grip position).

2

Position your feet directly under the frame handles or slightly forward, finding your optimal pulling stance.

3

Set your back tight and engage your lats. The frame should be balanced and centered on the pivot point.

4

Drive through your feet explosively to lift the frame, using more upright torso angle than barbell deadlifts.

5

Lock out by extending hips and knees fully. In competition, wait for the lockout signal (horn or judge's call).

6

Lower the frame with control until it touches back down, maintaining tension throughout.

7

Immediately reset and perform the next rep, maximizing reps within the time limit (typically 60-75 seconds).

Common Mistakes & Corrections

Mistake:
Standing too far back from handles
Correction:
Position feet directly under or slightly in front of handles. Too far back creates poor leverage and back strain.
Mistake:
Grip too narrow or wide on handles
Correction:
Experiment with handle width. Most athletes perform best with hands positioned naturally at their sides.
Mistake:
Incomplete lockouts
Correction:
Extend hips and knees completely on every rep. Judges won't count partial lockouts in competition.
Mistake:
Lowering too slowly
Correction:
This is a timed event. Lower with control but don't waste time. Goal is maximum reps, not slow eccentrics.
Mistake:
Losing rhythm between reps
Correction:
Find a steady breathing pattern: breathe at the top, reset quickly, and maintain consistent rep tempo.

Essential Equipment

Car Deadlift Frame

Specialized frame apparatus with handles, pivot point, and weight loading platform. Simulates lifting one end of a vehicle.

Weight Plates for Loading

Standard plates loaded onto the frame. Competition weights typically range from 400-1000+ lbs depending on weight class.

Lifting Straps

Usually allowed in car deadlift events. Strap up before starting to prevent grip fatigue from limiting reps.

Belt

Essential for maintaining core stability during high-rep max effort deadlifting.

Chalk

Apply before starting and have chalk bucket nearby (though straps eliminate most grip concerns).

Training Progression

Level Target Performance Notes
Beginner 400-500 lbs for 5+ reps Focus on technique and form
Intermediate 600-700 lbs for 8-12 reps Build work capacity and consistency
Advanced 800-900 lbs for 12-18 reps Peak strength and event-specific training
Competition 1000+ lbs for max reps in 60-75 seconds (varies by weight class and gender) Competition-ready performance standards

Related Tools & Resources

Strength Standards

See where you rank on Car Deadlift

Car Deadlift Calculator

Get personalized training predictions

Competition Readiness

Assess if you're ready to compete

About Car Deadlift Training

Master the Car Deadlift with our comprehensive training guide covering proper technique, common mistakes, equipment recommendations, and progression standards from beginner to competition level.

Whether you're training for your first strongman competition or looking to improve your car deadlift performance, this guide provides everything you need to train safely and effectively. Learn the biomechanics, equipment setup, and training progressions used by top strongman athletes.

Combine this training guide with our strength standards to track your progress and see how you compare to other athletes at your level.