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Exercise guide
Deficit Deadlift
A deadlift performed standing on a low platform, extending the range of motion to build strength off the floor.
What this exercise works
- Muscles
- erector spinae · gluteus maximus · hamstrings · latissimus dorsi · quadriceps · trapezius
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Stand on a small platform with a loaded barbell over your midfoot.
- Hinge down and grip the bar just outside your knees.
- Drive through your legs to stand up while keeping the bar close.
- Lock out your hips and knees at the top.
- Lower under control and repeat.
Technique cues and common mistakes
- Keep your back flat; the extra depth makes rounding more likely.
- Use less weight than your conventional deadlift to maintain positioning.
- Take the slack out of the bar before initiating the pull.