Axle Deadlift

Level: intermediate

Equipment: other

Force: pull

Mechanic: compound

Core muscles: lower back

Secondary muscle: forearms, glutes, hamstrings, middle back, quadriceps, traps

Instructions:

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.
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.
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.
Lower the bar by bending at the hips and guiding it to the floor.

To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor....

With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off ...

Lie down on your back and pull both knees up to your chest. Hold your arms under the knees, not over (that ...