Deficit Deadlift

Muscles Worked

How to Perform

1. 1

   Stand on a 1-3 inch platform or plate. Set up with the bar over mid-foot, feet hip-width apart.

2. 2

   Hinge down and grip the bar. The deficit forces a deeper starting position, so take extra care to brace hard and get your back flat.

3. 3

   Drive through the floor, extending your hips and knees together. The extra range of motion builds strength off the floor.

4. 4

   Lock out at the top and lower back to the platform under control.

Common Mistakes

• Rounding the lower back, which is the number-one cause of deadlift injuries. If your back rounds, the weight is too heavy or your setup needs work.

• Starting with the bar too far from your body. The bar should be over mid-foot and in contact with your shins at the start.

• Hyperextending at the top by leaning back. Stand tall and squeeze your glutes — you do not need to lean backward.

Pro Tips

• Pull the slack out of the bar before you lift. Straighten your arms, engage your lats, and build tension against the bar before it breaks the floor. This eliminates the jerk at the start.

• Cue: "Push the floor away" instead of pulling the bar up. This mental shift engages your legs more effectively off the floor.

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