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Rickshaw Deadlift

The Rickshaw 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 Rickshaw Deadlift

  1. Step 1. Load the frame with the desired weight. Center yourself between the handles. You feet should be about hip width apart. Bend at the hips to grip the handles, allowing your shoulder blades to protract.
  2. Step 2. With your feet and your grip set, take a big breath and then lower your hips and flex the knees. 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.
  3. Step 3. Lower the weight by bending at the hips and guiding it to the ground.

Frequently asked questions

Which muscle groups does the rickshaw deadlift primarily target?

The rickshaw deadlift focuses heavily on the quadriceps due to the upright torso position. It also engages the glutes and hamstrings, though to a lesser extent than a traditional barbell deadlift.

How should I position my body for optimal form?

Center yourself within the frame and grip the handles firmly with a neutral palm position. Keep your chest up and drive through your midfoot to maintain a vertical path during the ascent.

What is a common mistake to avoid during this movement?

Avoid letting your knees cave inward or rounding your lower back under heavy loads. Ensure the weight is evenly distributed to prevent the rickshaw from tilting forward or backward.

Can beginners use the rickshaw deadlift as a starting point?

This exercise is highly accessible for beginners because the elevated handles reduce the required range of motion. It serves as an excellent alternative to the trap bar deadlift for building foundational leg strength.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions to maximize muscle growth. Focus on a controlled eccentric phase to keep constant tension on the quadriceps throughout the set.

Sample sets & reps for Rickshaw 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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