18-inch Deadlift

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Set the bar on pins or blocks at roughly knee height, about 18 inches off the floor, and grip it shoulder-width with a double-overhand or mixed grip.
• Before pulling, retract the shoulder blades, lift the chest, and create full-body tension so the spine is in a neutral, braced position.
• Drive the floor away with both feet, extend the hips and knees simultaneously, and keep the bar dragging close to the thighs throughout the pull.
• Lock out by fully extending the hips and squeezing the glutes at the top, then lower the bar under control back to the pins before resetting tension for the next rep.

Common mistakes

• Letting the hips shoot up first so the lower back rounds and takes over the load instead of the legs and hips driving the movement.
• Allowing the bar to drift away from the body, which increases the moment arm and places excessive shear stress on the lumbar spine.
• Failing to re-brace between reps when using a dead-stop reset, leading to a cumulative loss of spinal stiffness across the set.

Frequently asked questions

How does the 18-inch deadlift differ from a rack pull?

An 18-inch deadlift specifically sets the bar at approximately 18 inches, which places it right around knee height for most lifters. A rack pull is a general term for any partial deadlift performed from pins or a rack, and the height can vary widely. The 18-inch variation is commonly used to overload the top half of the pull and strengthen the upper back and traps with supramaximal loads.

Should I use straps for the 18-inch deadlift?

Straps are appropriate when the goal is to overload the back musculature beyond what grip strength alone can handle. If grip strength is a limiting factor for progression, straps allow the target muscles to be trained effectively. If grip development is also a goal, alternate sets with and without straps.

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