Car 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

• Stand hip-width inside the frame and grip the handles with neutral wrists so the arms hang perpendicular to the load.
• Brace the core hard, set the back flat and chest up, then initiate the pull by driving the floor away.
• Keep the lats tight and shoulder blades retracted as you drive the hips to full extension.
• Lock out completely at the top with hips and knees straight, then lower the implement under control back to the ground.

Common mistakes

• The hips rise faster than the shoulders, turning the pull into a stiff-leg pattern and overloading the lower back.
• Starting the pull without bracing first, causing the lower back to round under load.
• Knees caving inward during the drive phase because the glutes are not actively engaged.

Frequently asked questions

How does the car deadlift differ from a conventional deadlift?

The car deadlift uses side handles positioned at roughly hip height rather than a barbell on the floor. This allows a more upright torso and a slightly higher starting position, which reduces the moment arm on the lumbar spine compared to a conventional deadlift.

Can the car deadlift replace the conventional deadlift in a strength programme?

It can serve as a useful variation or accessory, particularly for athletes who want to overload the hip extension pattern with less spinal loading. However, it does not replicate the full range of motion or the specific demands of a barbell deadlift from the floor.

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