Videos
Instructions
- Stand on a low platform or weight plate with feet hip-width apart.
- Grip the barbell with a shoulder-width grip, arms just outside the knees.
- Engage your core, keep your back flat, and retract your shoulder blades.
- Pull the barbell upward by extending your hips and knees simultaneously.
- Stand tall at the top with hips locked and shoulders back.
- Lower the bar under control back to the starting position.
Technical Tips
- Maintain a neutral spine throughout the lift.
- Keep the barbell close to your body at all times.
- Push through the floor with your heels, not your toes.
- Avoid hyperextending the back at the top of the lift.
Breathing Tips
- Inhale deeply and brace your core before lifting.
- Hold your breath during the lift using the Valsalva maneuver.
- Exhale slowly after passing the most difficult part of the lift.
- Reset your breath at the bottom before the next rep.
Medical restrictions
- Lower back pain or disc herniation
- Hip mobility limitations
- Knee injuries or post-surgical recovery
- Sciatica or nerve impingement
Description
The Deficit Deadlift is an advanced strength-training exercise designed to increase the range of motion in the conventional deadlift by having the lifter stand on an elevated surface. This increased depth places a greater demand on the posterior chain, particularly the glutes, hamstrings, and lower back. By starting the pull from a lower position, the lifter must generate more force to initiate the movement, which translates into improved strength off the floor and enhanced hip mobility. The Deficit Deadlift is especially beneficial for athletes and lifters looking to break through deadlift plateaus or develop stronger starting positions. Due to the increased difficulty and technical demand, this variation is recommended for lifters with solid deadlift experience and sufficient mobility. When performed with proper technique, the Deficit Deadlift can contribute significantly to lower body and core strength, while reinforcing optimal pulling mechanics for other compound lifts.
What is the purpose of a deficit deadlift?
The deficit deadlift increases the range of motion, helping to build strength off the floor and improve mobility in the hips and posterior chain.
Is the deficit deadlift harder than a regular deadlift?
Yes, the deficit deadlift is more challenging because it increases the pulling distance and places greater demand on the glutes, hamstrings, and lower back.
Who should do deficit deadlifts?
Deficit deadlifts are ideal for experienced lifters aiming to overcome sticking points at the start of their deadlift or improve mobility and posture during pulls.
How high should the deficit be for a deficit deadlift?
A deficit height of 1 to 3 inches is typical. Higher elevations increase difficulty but may compromise form if mobility is limited.
Can deficit deadlifts improve my conventional deadlift?
Yes, deficit deadlifts can improve strength off the floor and reinforce proper positioning, which can enhance your performance in the conventional deadlift.