Car Deadlift
A strongman deadlift on a frame with neutral handles that lifts the back of a car or a loaded carrier. The high handle position makes it more quad-driven than a barbell pull and allows very heavy loads and high reps.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Lower Back (Erector Spinae)
- Traps (Trapezius)
- Forearm Flexors
- Sets
- 3–5
- Reps
- 5–10
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Stand centred between the handles of the car deadlift frame, feet hip-width, and hinge down to take a neutral grip.
Lower the hips until the thighs are nearly parallel, chest up and back flat.
Take a big breath, brace and drive through the whole foot to stand the frame up.
Finish with the hips through and shoulder blades squeezed, arms long.
Lower the frame under control by bending the hips and knees together, then repeat.
Breathing: Breathe and brace at the bottom of every rep, and exhale at the top or as you set the frame down.
Coaching tips
Leg press the floor
Chest up, arms long
Stand tall at the top
Common mistakes
Standing too far back so the hips shoot up first
Rounding the back to chase reps
Letting the frame crash down between reps
Safety notes
Check that the car or load is secured on the frame and that the frame has stops before lifting.
Keep hands and feet clear of the frame's contact points when lowering.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.