Quads · Compound movement

Car Deadlift

A compound exercise that targets the quads with secondary work in back, glutes, hamstrings, forearms, traps. Performed with bodyweight.

Primary muscle

Quads

Secondary muscles

Back, Glutes, Hamstrings, Forearms, Traps

Equipment

Bodyweight

Difficulty

Advanced

How to perform the Car Deadlift

Set up inside the frame (or apparatus), take your grip on the handles at your sides, and hinge with the hips back, chest up, and a flat braced back.
Pull the slack out of the frame and set your whole trunk hard before the weight breaks the ground.
Drive through the legs and extend the hips to stand the frame up, keeping the handles tracking straight up alongside your body.
Lock out tall with the hips through, then lower under control back to the ground and reset your brace before the next rep.
Perform the prescribed reps or work for a rep count in a time cap, recording the load and the reps or time — a frame deadlift is scored by load and reps-in-time, not a single number.

Suggested working range: 1–5 reps. Default progression: manual.

•Rounding the back on the pull instead of hinging with a flat, braced spine and driving through the legs.
•Letting the handles drift forward rather than tracking them straight up alongside the body.
•Failing to lock out the hips at the top, leaving the rep short of a full stand.
•Bouncing the frame off the ground between reps instead of resetting the brace each time.