Deficit Deadlifts
Deficit Deadlifts are a compound exercise and primarily target the posterior chain, including the glutes, hamstrings, and lower back. To a lesser degree, they also work the quadriceps and core muscles.
Equipment
Barbell
Exercise Rating
How good of an exercise is this with regards to hypertrophy?
Stretch
Overloading
Overall
Introduction
The Deficit Deadlift is a powerful variation of the traditional deadlift that targets the posterior chain, including the hamstrings, glutes, and lower back, with an added emphasis on mobility and range of motion. By standing on an elevated platform, typically 1-3 inches high, lifters are required to reach further down to grasp the barbell, thereby increasing the range of motion and engaging the muscles more intensely. This exercise is particularly beneficial for improving strength off the floor, enhancing overall deadlift performance, and addressing weaknesses in the initial phase of the lift. When performed with proper form and technique, Deficit Deadlifts can be a valuable addition to any strength training or hypertrophy-focused program.Execution
How to Perform Deficit Deadlifts
Setup
- Place a platform or weight plate on the floor to create a deficit. The height should be between 1 to 3 inches, depending on your flexibility and experience level.
- Stand on the platform with your feet hip-width apart. Ensure your entire foot is stable and secure on the platform.
- Position the barbell over the middle of your feet. Your shins should be close to the bar without touching it.
- Bend at the hips and knees to lower your torso and grip the barbell with a shoulder-width, overhand or mixed grip.
- Engage your core, retract your shoulder blades, and ensure your back is flat and neutral.
Execution
- Take a deep breath and brace your core.
- Push through your heels and extend your hips and knees simultaneously to lift the barbell off the ground.
- Keep the barbell close to your body as you lift, maintaining a neutral spine throughout the movement.
- Continue to lift until you are standing fully upright with your hips locked out and shoulders back.
Finishing
- Begin the descent by hinging at the hips and bending your knees slightly.
- Lower the barbell in a controlled manner, keeping it close to your body.
- Return the barbell to the ground, ensuring it is positioned over the middle of your feet.
- Reset your position and prepare for the next repetition.