What To Know
- In the barbell deadlift, the bar is placed in front of the shins, while in the axle bar deadlift, the bar is placed behind the shins.
- However, the axle bar deadlift may place more emphasis on the grip and forearms, while the barbell deadlift may place more emphasis on the legs and back.
- The axle bar deadlift is performed with an axle bar, which is a thicker bar than a barbell.
The axle bar deadlift and barbell deadlift are two of the most popular strength training exercises. Both exercises are excellent for building strength and muscle mass, but they have some key differences. In this blog post, we’ll compare the two exercises and help you decide which one is right for you.
Key Differences
The most obvious difference between the axle bar deadlift and the barbell deadlift is the bar itself. The axle bar is much thicker than a barbell, which makes it more difficult to grip. This can lead to a stronger grip and forearms.
Another key difference is the position of the bar. In the barbell deadlift, the bar is placed in front of the shins, while in the axle bar deadlift, the bar is placed behind the shins. This difference in bar position can lead to a different range of motion and different muscle activation.
Muscles Worked
Both the axle bar deadlift and the barbell deadlift work the same major muscle groups, including the:
- Hamstrings
- Glutes
- Quads
- Back
- Forearms
However, the axle bar deadlift may place more emphasis on the grip and forearms, while the barbell deadlift may place more emphasis on the legs and back.
Benefits
The axle bar deadlift and the barbell deadlift have a number of benefits, including:
- Increased strength
- Increased muscle mass
- Improved grip strength
- Improved core stability
- Reduced risk of injury
Which One is Right for You?
The best exercise for you depends on your individual goals and needs. If you’re looking to improve your grip strength and build muscle in your forearms, the axle bar deadlift is a great option. If you’re looking to build strength and muscle in your legs and back, the barbell deadlift is a great option.
If you’re new to weightlifting, it’s a good idea to start with the barbell deadlift. Once you’ve mastered the basics, you can add the axle bar deadlift to your routine.
How to Perform the Axle Bar Deadlift
1. Stand with your feet hip-width apart and the axle bar behind your shins.
2. Bend down and grip the bar with an overhand grip, your hands shoulder-width apart.
3. Engage your core and keep your back straight.
4. Drive through your heels and lift the bar off the ground.
5. Continue lifting the bar until you’re standing upright.
6. Slowly lower the bar back to the ground.
How to Perform the Barbell Deadlift
1. Stand with your feet hip-width apart and the barbell in front of your shins.
2. Bend down and grip the bar with an overhand grip, your hands just outside your legs.
3. Engage your core and keep your back straight.
4. Drive through your heels and lift the bar off the ground.
5. Continue lifting the bar until you’re standing upright.
6. Slowly lower the bar back to the ground.
Variations
There are a number of variations of the axle bar deadlift and the barbell deadlift. Some of the most popular variations include:
- Sumo deadlift
- Romanian deadlift
- Stiff-legged deadlift
- Deficit deadlift
Tips
Here are a few tips for performing the axle bar deadlift and the barbell deadlift:
- Use a weight that is challenging but allows you to maintain good form.
- Keep your core engaged and your back straight throughout the movement.
- Drive through your heels and use your legs to lift the weight.
- Don’t jerk the weight up.
- Slowly lower the weight back to the ground.
The Bottom Line
The axle bar deadlift and the barbell deadlift are both excellent exercises for building strength and muscle mass. The best exercise for you depends on your individual goals and needs. If you’re looking to improve your grip strength and build muscle in your forearms, the axle bar deadlift is a great option. If you’re looking to build strength and muscle in your legs and back, the barbell deadlift is a great option.
Frequently Discussed Topics
1. What is the difference between an axle bar deadlift and a barbell deadlift?
The axle bar deadlift is performed with an axle bar, which is a thicker bar than a barbell. The barbell deadlift is performed with a barbell, which is a thinner bar.
2. Which exercise is better for building muscle?
Both exercises are effective for building muscle. However, the axle bar deadlift may place more emphasis on the grip and forearms, while the barbell deadlift may place more emphasis on the legs and back.
3. Which exercise is better for improving grip strength?
The axle bar deadlift is better for improving grip strength because the thicker bar is more difficult to grip.
4. Which exercise is safer?
Both exercises are safe when performed correctly. However, the axle bar deadlift may be more difficult to perform correctly because of the thicker bar.
5. How often should I perform the axle bar deadlift or the barbell deadlift?
You can perform the axle bar deadlift or the barbell deadlift 1-2 times per week.
