Rickshaw Deadlift
How to do the Rickshaw Deadlift
- 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
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
Lower the weight by bending at the hips and guiding it to the ground.
How to program the Rickshaw Deadlift
Sets and reps
As a compound movement, the Rickshaw Deadlift responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Rickshaw Deadlift is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Rickshaw Deadlift into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Rickshaw Deadlift work?
The Rickshaw Deadlift primarily targets the Quadriceps. It also recruits the Forearms, Glutes, Hamstrings, Lower Back, Traps as supporting muscles.
What equipment do I need for the Rickshaw Deadlift?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Rickshaw Deadlift should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
