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.
HAMSTRINGS · PULL
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
- StrengthHypertrophy
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Trainerize alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
PeriodizationPeriodization is organizing training into blocks with different goals and loads over time, so an athlete arrives at a given moment in the best possible state...Training frequencyTraining frequency is how many times per week a muscle receives direct work.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
