Rickshaw Deadlift
A deadlift from the neutral handles of a loaded rickshaw frame instead of a barbell. The handles sit at your sides like a trap bar, so it loads the quads more and suits heavy reps.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
Secondary muscles
- Hamstrings
- Traps (Trapezius)
- Forearm Flexors
- Rhomboids
- Sets
- 3–5
- Reps
- 3–8
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Stand centred between the handles of the rickshaw frame, feet hip-width, and hinge to grip the handles with the shoulder blades relaxed.
Lower the hips and bend the knees until the back is flat and the chest is up.
Take a big breath, brace and drive through the heels to lift the frame.
Squeeze the shoulder blades together as you push the hips forward to lock out.
Lower the frame by bending the hips and knees and set it down under control.
Breathing: Breathe in and brace before each rep, and exhale at lockout or once the frame is down.
Coaching tips
Handles at the midline of the feet
Push the floor away
Tall and proud at the top
Common mistakes
Standing too far forward or back in the frame
Letting the hips rise before the chest
Dropping the frame instead of lowering it
Safety notes
Balance the load evenly on both sides of the frame.
Keep the back neutral; reduce the load if it rounds.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.