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Car Deadlift

The Car Deadlift primarily targets your Quadriceps, with support from Forearms, Glutes, Hamstrings, Lower Back, Traps. It is best suited to intermediate lifters.

Intermediate level · Equipment: Other · Compound · Pull

Primary muscles: Quadriceps Secondary muscles: Forearms, Glutes, Hamstrings, Lower Back, Traps

How to perform Car Deadlift

  1. Step 1. This event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift. The apparatus can be loaded with a vehicle or other heavy objects such as tractor tires or kegs.
  2. Step 2. Center yourself between the handles if you are a strong squatter, or back a couple inches if you are a strong deadlifter. You feet should be about hip width apart. Bend at the hip to grip the handles. With your feet and your grip set, take a big breath and then lower your hips and flex the knees.
  3. Step 3. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. As the weight comes up, pull your shoulder blades together as you drive your hips forward.
  4. Step 4. Lower the weight by bending at the hips and guiding it to the floor.

Frequently asked questions

What is the proper foot positioning for a car deadlift?

Place your feet slightly wider than shoulder-width apart with toes pointed slightly outward. This stance provides a stable base and allows for maximum leg drive against the frame.

Which muscle groups are primarily targeted during this lift?

The car deadlift is a quad-dominant movement due to the fixed path of the apparatus. While it engages the entire posterior chain, the mechanical leverage places the highest demand on the knee extensors.

What is a common technical mistake to avoid?

Avoid leaning too far back at the lockout, which can strain the lumbar spine. Maintain a neutral spine and focus on driving the hips forward to complete the movement safely.

How should a beginner progress toward a car deadlift?

Start with high-handle trap bar deadlifts to simulate the neutral grip and upright torso position. Once proficient, move to a frame carry or a dedicated car deadlift simulator with light plates.

What is the recommended set and rep range for strength development?

Perform 3 to 5 sets of 5 to 8 repetitions to build the specific strength and endurance required for this event. Focus on explosive concentric speed followed by a controlled descent.

Sample sets & reps for Car Deadlift

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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