Deficit Deadlift.

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

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

Questions, answered.

What is the Deficit Deadlift?

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

What muscles does the Deficit Deadlift work?

The Deficit Deadlift primarily works your hamstrings and glutes. It also recruits your lower back and quadriceps as secondary movers.

What equipment do I need for the Deficit Deadlift?

You need a barbell to perform the Deficit Deadlift.

How many sets and reps should I do for the Deficit Deadlift?

A typical prescription for the Deficit Deadlift is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Deficit Deadlift good for beginners?

The Deficit Deadlift is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.