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Stick Deadlift

Step by step instructions, muscle activation and variants for the Stick Deadlift.

EasyHamstrings

About this exercise

A technique drill using a lightweight stick (broomstick or PVC pipe) held along the spine to practice the hip-hinge pattern of a deadlift, reinforcing proper spinal alignment, hip drive, and hamstring engagement without external load. It is an excellent movement for beginners learning deadlift mechanics.

How to Perform

  • Stand with feet hip-width apart, holding a stick vertically along your spine with both hands
  • Ensure the stick maintains contact with the back of your head, upper back, and tailbone
  • Hinge at the hips by pushing them back while keeping your back flat and knees slightly bent
  • Lower your torso until it is nearly parallel to the floor, feeling a stretch in the hamstrings
  • Drive your hips forward to return to the upright starting position
  • Keep all three contact points with the stick throughout the movement

Muscle Activation

Primary
Hamstrings
Secondary
GlutesLower back

Common Mistakes

Common mistakes content is coming soon.

About the Stick Deadlift

The Stick Deadlift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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