Deficit Deadlift
- Pro
- Advanced
- Gym
The deficit deadlift starts on a low platform so you hinge deeper than usual before gripping the bar, back flat and bar over mid-foot. Pushing the floor away from this lower position loads the hamstrings, glutes and lower back through a longer pull. Advanced lifters use it at the gym, for weight and reps as a main lift.
- Muscles
- Hamstrings, Glutes, Lower back
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Stand on a low platform with the bar over mid-foot.
- Hinge deeper than usual to grip the bar, back flat.
- Push the floor away and stand up, bar close to your legs.
- Lock out with your glutes, then lower under control.
Form cues
- Brace hard and breathe in before you hinge down.
- Let your shins meet the bar before you pull.
- Keep a tight, locked grip through the whole pull.
Common mistakes
- Lower back rounds during the deeper hinge. Brace your core before you reach the bar.
- Heels lift as the deeper hinge shifts weight forward. Sit back into your heels before you pull.
- Lockout turns into an exaggerated backward lean. Stand tall and stop once your hips are level.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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