Heel Elevated Deadlifts

Introduction

The Heel Elevated Deadlift is a powerful variation of the traditional deadlift that targets the posterior chain while also engaging the quadriceps more intensely. By elevating the heels, this exercise shifts the center of gravity slightly forward, allowing for a deeper range of motion and greater activation of the lower back, glutes, and hamstrings. This modification can be particularly beneficial for individuals looking to improve their squat depth, enhance their overall lower body strength, and address any mobility limitations. As with any deadlift variation, proper form and technique are crucial to maximize benefits and minimize the risk of injury.

Execution

How to Perform Heel Elevated Deadlifts

Setup

1. Place a pair of weight plates or a small platform on the floor. The height should be around 1-2 inches.
2. Stand with your heels on the elevated surface, feet hip-width apart, and toes pointing forward or slightly outward.
3. Position a barbell in front of you, close to your shins.
4. Grip the barbell with a shoulder-width overhand or mixed grip.
5. Engage your core, keep your chest up, and ensure your back is straight.

Execution

1. Take a deep breath and brace your core.
2. Push through your heels and extend your hips and knees to lift the barbell off the ground.
3. Keep the barbell close to your body as you lift, maintaining a straight back and neutral spine.
4. Continue to lift until you are standing upright with your shoulders back and hips fully extended.
5. Pause briefly at the top of the movement.

Finishing

1. Begin the descent by hinging at your hips and bending your knees slightly.
2. Lower the barbell in a controlled manner, keeping it close to your body.
3. Maintain a straight back and neutral spine as you lower the barbell to the ground.
4. Once the barbell is back on the ground, reset your position if needed and prepare for the next repetition.