Rickshaw Deadlift
Rickshaw Deadlift is a intermediate-level compound in the strongman category that primarily works the quads. It also recruits the forearms, glutes, hamstrings, lower back and traps. It is performed with other equipment.
How to do it
- 1Load 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.
- 2With 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.
- 3Lower the weight by bending at the hips and guiding it to the ground.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.