The deficit deadlift is a valuable deadlift variation that increases time under tension and reinforces good position from the start of the lift. It is especially useful for lifters who struggle with breaking the bar off the floor or who want to improve pulling speed.
Instructions
- Stand on a small platform or stacked plates, about 1–3 inches tall, with the barbell centered over your feet.
- Hinge at the hips and grip the bar just outside your legs with either a double overhand or mixed grip.
- Lower your hips slightly, brace your core, and lift the bar by driving through your heels.
- Keep the bar close as you extend the knees and hips simultaneously to reach the top.
- Reverse the motion to lower the bar back to the floor under control.
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Related Muscle Groups
- Lower Back
See exercises for Lower Back · Learn about the Lower Back - Forearms (secondary)
See exercises for Forearms · Learn about the Forearms - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings - Middle Back (secondary)
See exercises for Middle Back · Learn about the Middle Back - Quads (secondary)
See exercises for Quads · Learn about the Quads - Traps (secondary)
See exercises for Traps · Learn about the Traps