Deficit Deadlift
Stand on a low platform or plate about 2.5 to 5 cm high with a loaded barbell over your midfoot. Take a conventional shoulder-width grip, drop your hips and set your back flat so your shoulders are over the bar, accepting the longer range of motion. Brace, pull the slack out and drive through the floor keeping the bar close to your body and your spine neutral the entire pull. Lock out hips and knees together, then lower under control back to the deficit.
How it is executed
- Stand on a low platform or plate about 2.5 to 5 cm high with a loaded barbell over your midfoot.
- Take a conventional shoulder-width grip, drop your hips and set your back flat so your shoulders are over the bar, accepting the longer range of motion.
- Brace, pull the slack out and drive through the floor keeping the bar close to your body and your spine neutral the entire pull.
- Lock out hips and knees together, then lower under control back to the deficit.
- Muscles worked
- Hamstrings
- Primary muscle
- Hamstrings
- Equipment
- Barbell
- Movement pattern
- Pull
- Difficulty
- Advanced
- What it is for
- Strength · Hypertrophy
