Barbell Deadlift From Deficit
Description
The barbell deadlift from deficit is performed standing on a small platform or weight plates, raising your feet so the bar starts below your normal floor position. The extended range of motion forces a deeper hinge and more knee bend, building bottom-end strength right where most lifters are weakest.
Muscle Group
Equipment Required
Barbell Deadlift From Deficit Instructions
- Stand on a small platform or 25 to 45 pound weight plates, around 1 to 4 inches tall.
- Set up over a loaded barbell with your feet hip-width apart.
- Bend at the hips and knees to reach the bar with your hands just outside your legs.
- Pull the slack out of the bar and engage your lats.
- Brace your core hard. The deeper start position requires more bracing.
- Drive through your feet to lift the bar off the floor.
- Stand up tall with the bar, locking out hips and knees.
- Lower the bar with control back to the platform.
Barbell Deadlift From Deficit Form & Visual
Barbell Deadlift From Deficit Benefits
- Extended range of motion builds bottom-end strength
- Forces deeper hinge and stronger leg drive
- Develops explosive drive off the floor
- Builds quad and glute strength at the start of the pull
- Improves competition deadlift starting position
- Tougher than standard deadlifts at the same weight
Barbell Deadlift From Deficit Muscles Worked
- Gluteus maximus
- Hamstrings
- Quadriceps
- Erector spinae
- Latissimus dorsi
Barbell Deadlift From Deficit Variations & Alternatives
- Barbell Deadlift
- Barbell Deadlift From Blocks
- Barbell Pause Deadlift
- Romanian Deadlift
