10 Best Axle Deadlift Alternatives for Strength and Safety

Ranked Axle Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the Axle Deadlift on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. 

   1. Reverse Band Deadlift

   85% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   A looser match: it works the hamstrings rather than the lower back.

   How to perform this exercise

   1. Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar.
   2. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
   3. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
   4. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
   5. Lower the bar by bending at the hips and guiding it to the floor.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: deadlift hinge, the same as the Axle Deadlift
   • Primary muscle: hamstrings, not lower back
   • Equipment: free weights, the same as the Axle Deadlift
   • Body position: standing, the same as the Axle Deadlift
2. 

   2. Sumo Deadlift

   85% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
   2. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
   3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
   4. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: deadlift hinge, the same as the Axle Deadlift
   • Primary muscle: hamstrings, not lower back
   • Equipment: free weights, the same as the Axle Deadlift
   • Body position: standing, the same as the Axle Deadlift
3. 

   3. Sumo Deadlift With Bands

   85% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.
   2. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip.
   3. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
   4. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
   5. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: deadlift hinge, the same as the Axle Deadlift
   • Primary muscle: hamstrings, not lower back
   • Equipment: free weights, the same as the Axle Deadlift
   • Body position: standing, the same as the Axle Deadlift
4. 

   4. Sumo Deadlift With Chains

   85% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight.
   2. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
   3. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
   4. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
   5. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: deadlift hinge, the same as the Axle Deadlift
   • Primary muscle: hamstrings, not lower back
   • Equipment: free weights, the same as the Axle Deadlift
   • Body position: standing, the same as the Axle Deadlift
5. 

   5. Deadlift With Bands

   84% match

   • Erector Spinae
   • Barbell
   • Advanced
   • Compound

   A looser match: it works the erector spinae rather than the lower back.

   How to perform this exercise

   1. To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack.
   2. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
   3. Lower the bar by bending at the hips and guiding it to the floor.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: deadlift hinge, the same as the Axle Deadlift
   • Primary muscle: erector spinae, not lower back
   • Equipment: free weights, the same as the Axle Deadlift
   • Body position: standing, the same as the Axle Deadlift
6. 

   6. Deadlift With Chains

   84% match

   • Erector Spinae
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift.
   2. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar.
   3. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
   4. Lower the bar by bending at the hips and guiding it to the floor.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: deadlift hinge, the same as the Axle Deadlift
   • Primary muscle: erector spinae, not lower back
   • Equipment: free weights, the same as the Axle Deadlift
   • Body position: standing, the same as the Axle Deadlift
7. 

   7. Deficit Deadlift

   84% match

   • Erector Spinae
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
   2. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
   3. Lower the bar by bending at the hips and guiding it to the floor.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: deadlift hinge, the same as the Axle Deadlift
   • Primary muscle: erector spinae, not lower back
   • Equipment: free weights, the same as the Axle Deadlift
   • Body position: standing, the same as the Axle Deadlift
8. 

   8. Reverse Band Sumo Deadlift

   84% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.
   2. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
   3. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
   4. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
   5. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: deadlift hinge, the same as the Axle Deadlift
   • Primary muscle: hamstrings, not lower back
   • Equipment: free weights, the same as the Axle Deadlift
9. 

   9. Car Deadlift

   81% match

   • Quadriceps
   • Other
   • Advanced
   • Compound

   How to perform this exercise

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

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: deadlift hinge, the same as the Axle Deadlift
   • Primary muscle: quadriceps, not lower back
   • Body position: standing, the same as the Axle Deadlift
10. 

    10. Rickshaw Deadlift

    80% match

    • Quads
    • Other
    • Advanced
    • Compound

    How to perform this exercise

    1. 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.
    2. 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.
    3. Lower the weight by bending at the hips and guiding it to the ground.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Movement: deadlift hinge, the same as the Axle Deadlift
    • Primary muscle: quads, not lower back
    • Body position: standing, the same as the Axle Deadlift