Stick Deadlift

Muscles worked

Setup

1. Stand with your feet hip-width apart and hold a stick (or broomstick) vertically along your spine.
2. Ensure the stick touches three points: the back of your head, your upper back (between the shoulder blades), and your tailbone.
3. Grip the stick with one hand in the curve of your neck and the other in the small of your back to hold it flush against your spine.
4. Maintain a 'soft' bend in your knees and keep your weight centered over your mid-foot.

How to do it

1. Inhale and initiate the movement by pushing your hips straight back as if trying to touch a wall behind you.
2. Lower your torso until you feel a deep stretch in your hamstrings, ensuring the stick remains in contact with all three points.
3. Exhale and drive your hips forward to return to the starting position by squeezing your glutes.
4. Maintain a controlled 3-0-1 tempo (3 seconds down, no pause, 1 second up).

Form checklist

• Maintain all three points of contact with the stick throughout the entire range of motion.
• Do not allow your knees to travel forward; they should remain stationary over your ankles.
• Stop the descent immediately if the stick lifts off your tailbone or head, as this indicates spinal rounding.
• Keep your gaze slightly downward to maintain a neutral neck alignment.

Pro tips

• Focus on the horizontal displacement of your hips; think about 'closing a car door with your glutes' to maximize hamstring engagement.
• Switch your hand positions (top vs. bottom) halfway through your set to ensure balanced shoulder and thoracic mobility.
• Brace your core as if you are about to be punched to create internal stability for the spine.

Make it harder

• Transition to a Single-Leg Stick Deadlift to significantly increase the stability demand on the standing leg and glute medius.
• Slow the eccentric (lowering) phase to 5 seconds to increase time under tension and improve mind-muscle connection with the hamstrings.

Frequently asked

What muscles does the stick deadlift work?

The stick deadlift primarily targets the calves, glutes, and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the stick deadlift?

The stick deadlift requires no equipment — just your body weight.

Is the stick deadlift good for beginners?

The stick deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Bent Over Knee RotationBeginner · erector spinae, glutes, and hamstrings
• Worlds Greatest StretchIntermediate · erector spinae, glutes, hamstrings, hip flexors, obliques, and quadriceps
• Axle DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Band Assisted DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius