HyperBody
Exercise library · Legs

Deficit Deadlift.

Deadlift from a raised platform that increases range and builds off-the-floor strength.

AdvancedBarbell
Deficit Deadlift
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Hamstrings · Glutes
Secondary
Lower back · Quadriceps
The play-by-play

How to do it.

  1. Step 01

    Stand on a low platform or plates

  2. Step 02

    Set a flat back and grip the bar

  3. Step 03

    Take out the slack and brace

  4. Step 04

    Drive through the floor to stand tall

  5. Step 05

    Lock out the hips at the top

  6. Step 06

    Lower under control keeping the bar close

What separates good from great

Pro cues.

  • Use a small deficit of one to two inches

  • Keep the back flat through the longer range

  • Reduce load versus a standard deadlift