The Car Deadlift is a strongman classic. You can find this event anywhere from local competitions all the way up to the international stage. There are a couple variations on this lift when it comes to the type of bar used, and it can make a significant difference in the areas stressed during the lift.
Before we cover the specifics based on the different implement types, lets go over the basics. The bar will most likely be a fair bit higher than in a traditional deadlift, probably somewhere around 18 inches for the grip. Most local level competitions will see weights around 600 pounds in the hands. You will take your stance, grip the bar and stand erect to lockout. After receiving the down signal, you will lower the implement under control and wait for the lift command before attempting the next rep.
Depending on what is available, you will perform this event with one of two types of bar. The first is a traditional straight bar attached to the implement on which the car is resting. This may be the most familiar to you but can throw a curve ball in that the bar will not swing towards or away from you as a normal bar would. Since the bar is attached directly to the implement, it will move in its own track, not yours. With that in mind, no other adjustments are necessary.
The second type of implement used as two handles parallel to each other so that you will take hold of one in each hand in a neutral grip. This will be more reminiscent of a trap bar deadlift, but again, the bar will move in its path, not yours. Take care not to set up with your feet in the way of the bar as it may fall on them as you set it down. Another difficulty is the extreme stress on the hamstrings this variation incurs. This grip, for me at least, reduces the amount of quad I can involve in the motion and by the end feels like my hammies are being shredded.
Keep in mind this event is for reps in a limited amount of time so pace yourself. Do not jerk or be hasty, just keep churning out quality reps as long as you can. Once things begin to get hairy, remember that this is strongman, not powerlifting. You can ramp and hitch as much as you want. Avoid it as long as you can as it will waste energy, but it can be an effective tool to eek out another couple of reps.
This is an excellent event to get geared up for. Strongman does not, in any of the feds I have competed in, separate geared vs non-geared lifters. There is no glory in going completely raw and losing. Check your rules, but often you will be able to wear a belt, knee wraps, wrist straps and a deadlift suit. This is also a good time to take off your shoes or switch to deadlift slippers. Gear it up boys and girls, and take home the gold.
Some final thoughts on training for this event. Traditional deadlifts are an obvious choice, and rack pulls from mid shin can help you become more accustomed to heavy weight from the height you will need to pull from. I strongly suggest doing trap bar deadlifts if you don’t have access to the actual neutral grip implement as these best mimic the movement. However, you may have to get creative as most commercial gym trap bars don’t allow you to load more than 5 plates per side and this is woefully inadequate. I won’t make specific suggestions as I don’t want people coming back to me after trying something and getting kicked out of their gym, but if it’s important enough to you, you’ll find a way to add weight.