StrongMan Apollons Axle
- Target muscle
- —
- Equipment
- Barbell
- Body part
- Forearms, Hips, Thighs
- Type
- Strength
The StrongMan Apollon's Axle is a deadlift-style strongman event performed with a thick-axle barbell (typically 2-inch diameter), which places extreme demand on the forearms and grip alongside the hips and thighs that drive the pull. Because the oversized handle eliminates the standard hook grip, grip and forearm endurance become the primary limiting factor, separating this lift from a conventional deadlift. It is a competition staple for building raw pulling power and thick-bar grip strength.
How to do the StrongMan Apollons Axle
- 1Load the axle bar and set it on the floor; approach and position your mid-foot directly under the bar, feet hip-width apart.
- 2Apply chalk generously to both hands, covering the fingers and palm — chalk is essential with a thick-axle handle.
- 3Hinge at the hips and bend your knees to reach the bar; grip it with a double-overhand (pronated) grip, hands just outside your legs, fingers wrapped fully around the bar with no hook grip.
- 4Flatten your back, lift your chest, and pull your shoulder blades down and back to create a rigid torso.
- 5Take a deep breath into your belly, brace your core as hard as possible, and build tension through your lats by trying to 'bend the bar' around your shins.
- 6Drive your feet through the floor to initiate the pull; keep the bar in contact with your shins as your hips and shoulders rise together.
- 7As the bar passes your knees, drive your hips forward and squeeze your glutes to finish the lockout — stand fully upright with hips through and knees straight.
- 8Hold the lockout position for a moment if required by the event, then hinge at the hips and lower the bar under control back to the floor.
- 9Release your grip, reset your stance and bracing, and repeat for the required number of repetitions.
Form tips
- Chalk is non-negotiable on a thick axle — re-chalk between sets and, in a competition, between attempts if rules allow.
- Think of the double-overhand grip as your only option; train it specifically with thick-bar work or Fat Gripz attachments to build the forearm strength the axle demands.
- Keep the bar as close to your body as possible throughout the pull — any forward drift of the bar multiplies the load on your grip and lower back.
- Brace your core before you break the bar off the floor, not after; a pre-pull breath-hold and intra-abdominal pressure are your main protection against rounding under heavy loads.
- Never drop the bar without control in training — controlled descents reinforce proper hinge mechanics and protect the floor and equipment.
Common mistakes
- Pulling with a loose back: allowing the upper back to round transfers shear force to the spine and reduces power transfer from the hips and thighs to the bar.
- Starting with hips too high: turning the lift into a stiff-leg pull takes the thighs out of the equation, placing all the initial load on the lower back and limiting how much weight you can move.
- Letting the bar drift forward: as grip fatigue sets in, lifters often let the bar swing away from the shins, which increases the moment arm and accelerates grip failure.
- Jerking the bar off the floor: a sudden yank breaks tension out of the setup and often causes the back to lose position at the most vulnerable point of the pull; take the slack out slowly before applying maximum force.
- Using straps in every training session: straps bypass the grip challenge that is the whole point of the Apollon's Axle — reserve them for overload sets and train raw the majority of the time to build genuine thick-bar grip strength.
Frequently asked questions
What muscles does the Apollon's Axle work?
The Apollon's Axle primarily challenges the forearms and grip as the critical limiting factor, with the hips and thighs providing the pulling power through the floor. Because no target or synergist muscles are classified beyond these body parts, the lift is best understood as a total-body pull where grip is the weak link that determines your ceiling.
What grip should I use on the Apollon's Axle?
Use a double-overhand (both palms facing you) grip. The 2-inch axle diameter makes a hook grip impractical for most hands, so double-overhand is the standard in competition. An alternating (mixed) grip is sometimes used in training but is less sport-specific and can create imbalances over time.
How is the Apollon's Axle different from a standard barbell deadlift?
The key difference is the bar diameter: a standard Olympic barbell is about 28–29 mm, while an axle is typically 50 mm (2 inches). This nearly doubles the amount of hand required to hold the bar, eliminating the hook grip and demanding far greater forearm and finger strength. The pulling mechanics are otherwise identical to a conventional deadlift.
Should I use chalk for the Apollon's Axle?
Yes. Chalk reduces slippage by drying moisture from your hands, and it is more important here than on a standard bar because the thick handle reduces the mechanical advantage of your fingers. Apply it to the fingers and the palm before every set, and re-apply between competition attempts whenever the rules allow.
How many reps and sets should I train the Apollon's Axle with?
For competition prep, practice max-rep sets at a fixed weight or timed sets (30–60 seconds) to mirror event formats. For general strength and grip development, 3–5 sets of 3–6 heavy singles or doubles build pulling strength, while sets of 8–12 at moderate load build grip endurance. Always train grip raw the majority of the time — use straps only for top-end overload sets.
