Exercise Comparison
Axle Deadlift vs Pelvic Tilt Into Bridge
Side-by-Side
Muscle Analysis
Shared
Only in Axle Deadlift
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.
Pelvic Tilt Into Bridge
Lie down with your feet on the floor, heels directly under your knees.
Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
To go into a bridge, lift the entire spine except the neck.
Verdict
Both exercises target the lower back. Axle Deadlift is a intermediate exercise using other, while Pelvic Tilt Into Bridge is intermediate and uses none. Choose Axle Deadlift if you have access to other, or Pelvic Tilt Into Bridge if you prefer none.