Rickshaw Deadlift

How to do it

1. Load the rickshaw frame and stand inside it with the handles beside the legs.
2. Bend the knees and hips and take the handles with a neutral grip, palms facing each other.
3. Set the back flat, chest up and shoulders over the handles.
4. Drive the floor away and stand up tall, keeping the frame level.
5. Lock out with the hips through and the shoulders back.
6. Lower under control by bending the hips and knees together.

Common mistakes

• Letting the hips shoot up first. Chest and hips rise together; if the legs straighten early, the back finishes the lift alone.
• Rounding the lower back. The neutral grip makes it easy to start with the back set; keep it set the whole way.
• Letting the frame tip. If the load is uneven or the grip off-centre the frame rocks; balance it before pulling.
• Leaning back at the top. Lock-out is standing tall, not arching backwards.

Muscles worked

Primary

• Quads

Secondary

• Forearm Flexors
• Forearm Extensors
• Glutes
• Hamstrings
• Spinal Erectors
• Traps