10 Best Axle Deadlift Alternatives for Strength and Safety

The Axle Deadlift is done standing. Ranked closest by our scoring: the Reverse Band Deadlift, the Sumo Deadlift and the Sumo Deadlift With Bands.

Axle Deadlift

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Axle Deadlift

The steps for the Axle Deadlift itself, so you can judge how close each substitute below really is.

Lower Back, with forearms, glutes, hamstrings, middle back, quadriceps, traps · Other · Advanced · Compound

  1. 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 over/under grip.
  2. With your feet and your grip set, take a big breath and then lower your hips and flex 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.
  3. 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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Reverse Band Deadlift

    1. Reverse Band Deadlift

    85% match

    Hamstrings · Advanced · Compound

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

    • Barbell
    How to perform it
    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
  5. Deadlift With Bands

    5. Deadlift With Bands

    84% match

    Erector Spinae · Advanced · Compound

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

    • Barbell
    How to perform it
    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

Axle Deadlift FAQ

What muscles does Axle Deadlift work?

The Axle Deadlift emphasizes the posterior chain: erector spinae (lower back), glutes, and hamstrings, with secondary recruitment of quads, traps, and lats. The thick axle increases forearm and grip activation, so your hands and wrist stabilizers also work harder than with a standard bar.

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