Deficit Deadlift

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Watch Deficit Deadlift

Technique

How to perform Deficit Deadlift

1. Stand on one low, broad weight plate or a suitably low weightlifting block with the bar over the middle of your feet.
2. Use only enough elevation to increase the pull range while retaining a stable stance and controlled spinal position.
3. Hinge and bend your knees to grip the bar just outside your legs with an overhand or mixed grip.
4. Brace your torso and push through your feet, extending your knees and hips while keeping the bar close and your back position steady.
5. Finish standing tall without leaning backward or forcing your shoulder blades together.
6. Hinge and bend your knees to lower the bar to the floor under control before resetting.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Erector Spinae, Semimembranosus, Semitendinosus.