Deficit Deadlift
Feet stand on a raised plate or platform
- Level
- Intermediate
- Equipment
- Barbell, Weight Plate
- Movement
- Deadlift · Standing
- Tracks
- Weight & Reps
Works
Lower Back Back Forearms Glutes Hamstrings Rhomboids Quadriceps Traps
How to do it
- Stand on a stable plate or platform with the barbell centered over your feet.
- Hinge at the hips and bend your knees to grip the bar just outside your legs.
- Take a deep breath, brace your core, and lift your chest to set a flat back.
- Drive through your feet to extend your hips and knees until you stand fully upright.
- Lower the bar by pushing your hips back and controlling the descent to the floor.
Common mistakes
- Rounding the lower back during the initial pull from the deficit.
- Jerking the bar off the floor instead of applying steady tension.
- Hyperextending the spine at the top of the lift.
- Letting the knees cave inward during the ascent.
Safety
Ensure the platform under your feet is stable and non-slip to prevent ankle rolls.
Do not attempt heavy loads if you lack the mobility to maintain a neutral spine at the deeper starting position.
Tips
- Keep the bar close to your shins throughout the entire movement.
- Imagine dragging the bar up your legs rather than pulling it away.
- Maintain tension in your lats by trying to bend the bar around your shins.
Details
- Base movement
- Deadlift
- Arms
- Both
- Legs
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
- Tempo and range
- Deficit
