Exercise Comparison
Axle Deadlift vs Dancer's Stretch
Side-by-Side
Muscle Analysis
Shared
Only in Axle Deadlift
Only in Dancer's Stretch
Instructions
Axle Deadlift
Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor.
Dancer's Stretch
Sit up on the floor.
Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
Place your left arm on your right leg and your right hand on the floor.
Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.
Verdict
Both exercises target the lower back. Axle Deadlift is a intermediate exercise using other, while Dancer's Stretch is beginner and uses none. Choose Dancer's Stretch if you're looking for a more accessible option, or Axle Deadlift for a greater challenge.