Deficit Deadlift

Technique

How to perform Deficit Deadlift

1. Begin by having a platform or weight plates that you can stand on, using the lowest height that increases the pull range while still allowing a stable setup and neutral spine. Approach the bar so that it is centered over your feet. Your feet should be about hip width apart.
2. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets. With your feet, and your grip set, take a big breath and then lower your hips and bend 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, pull your shoulder blades together as you drive your hips forward into the bar.
3. Lower the bar by reversing the motion and guiding it to the floor.

GymDaze demonstration

Watch Deficit Deadlift

Programming relevance

Muscles involved

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