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Thick Barbell Deadlift
Watch the Video - Axle Deadlift (WMV)
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Deadlifts performed on a thick barbell are an excellent tool for training the supporting grip. Due to injury risk of an incorrectly performed deadlift, lifters should obtain expert instruction on deadlift form before pursuing thick bar deadlifts.
Warming up with a double overhand grip on the axle.
To perform this exercise, stand in front of a loaded thick barbell, with the feet a little wider than shoulder width apart. Squat down with the arms outside the legs and grasp the bar with a double overhand grip (palms facing the body). Focus on crushing the barbell with the hands and driving through the heels to stand with the weight. Do not let the back round.
Experienced strength athletes will find that back strength is rarely a limiting factor in this lift. As a result, several deviations from conventional deadlift form should be experimented with for improved performance. These include:
- Allow Bar Drift - Do not drag the bar up the thighs. While dragging maximizes leverage for the back, it also creates additional friction on the bar, increasing stress on the grip. Drag may be reduced by allowing the hips to rise slightly ahead of the thighs.
- Pull Slowly - Do not explode out of the bottom position of the lift. Speed on the bar is not needed to reach lockout. A sudden burst of force off the ground will strain the grip much harder than a smooth, steady pull.
- Sumo Deadlift - Consider performing the lift using sumo deadlift form, with the feet spread wide and the hands close together on the barbell, between the legs. This will shorten the length of the pull and is legal form in grip contests. Sufficient hip flexibility is needed to make this option work.
Individuals who do not regularly train the deadlift may find their back is a limiting factor in this lift, rather than the grip. Switching to sumo deadlift form, as described above, may be enough to allow the lift with full range of motion.
Performing the lift over a partial range of motion is another option that will offer similar benefit. Try raising the bar to just above knee height using the pins of a power rack or by pulling from blocks. Keep control when setting the barbell back down in a rack, to avoid bending rack pins or smashing fingers.
Double overhand deadlifts on a 2” barbell are often referred to as axle deadlifts. With proper training, pulling 1.5 times bodyweight on an axle is within the reach of most individuals. Anything in the range of double bodyweight is exceptional. Advanced grip trainees often pull over 300lbs on this lift, with world class lifters occasionally breaking the 400lb barrier.
