Deficit Deadlift
Deficit Deadlift is a strength – deadlift through an increased range of motion exercise involving Gluteus maximus, Hamstrings, Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus, Hamstrings, Quadriceps
- Secondary muscles
- Erector spinae, Forearms, Rhomboids, Middle trapezius, Trapezius
- Exercise type
- Strength – deadlift through an increased range of motion
Exercise technique
- Platform
Place a low, rigid, nonslip platform under your feet, not under the bar.
- Height
Start with the smallest elevation at which you can keep your back long.
- Feet
Stand in the center of the platform with the bar over your midfoot.
- Grip
Bend your hips and knees slightly more than usual and grip outside your legs.
- Preparation
Brace your torso and prepare your hips and shoulders to move together.
- Lift
Push through the floor, lift the bar along a close path and stand upright.
- Descent
Move your hips back and bend your knees to lower the bar to the actual floor level with control.
Key technique points
- Secure the platform.
- Start with a small deficit.
- Do not round your back to reach the floor.
- Raise your hips and chest together.
- Place your entire foot on the platform.
- Use a lighter load suited to the increased range.
Common mistakes
Platform too high
Do not force a depth at which you cannot maintain spinal position.
Unstable plates
Do not use an elevation that slides or rocks beneath your feet.
Raising the bar
Do not also place the bar on a platform and eliminate the deficit.
Shooting the hips up
Do not raise your hips before your shoulders at lift-off.
Cutting the bottom range
Do not reverse halfway down before the bar reaches the actual floor.
Insisting on the usual load
Do not use your normal weight without accounting for the increased range.
Frequently asked questions
Deficit Deadlift: why is “Platform too high” a mistake?
Do not force a depth at which you cannot maintain spinal position.
Deficit Deadlift: why is “Unstable plates” a mistake?
Do not use an elevation that slides or rocks beneath your feet.
Deficit Deadlift: why is “Raising the bar” a mistake?
Do not also place the bar on a platform and eliminate the deficit.
Deficit Deadlift: why is “Shooting the hips up” a mistake?
Do not raise your hips before your shoulders at lift-off.
Deficit Deadlift: why is “Cutting the bottom range” a mistake?
Do not reverse halfway down before the bar reaches the actual floor.
Deficit Deadlift: why is “Insisting on the usual load” a mistake?
Do not use your normal weight without accounting for the increased range.
What should I focus on when doing Deficit Deadlift?
Secure the platform. Start with a small deficit. Do not round your back to reach the floor. Raise your hips and chest together. Place your entire foot on the platform. Use a lighter load suited to the increased range.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.