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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

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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