Deficit Deadlift
How to do the Deficit Deadlift
- 1
Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
- 2
With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- 3
Lower the bar by bending at the hips and guiding it to the floor.
How to program the Deficit Deadlift
Sets and reps
As a compound movement, the Deficit Deadlift responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Deficit Deadlift is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Deficit Deadlift into a plan
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Frequently asked questions
What muscles does the Deficit Deadlift work?
The Deficit Deadlift primarily targets the Lower Back. It also recruits the Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps as supporting muscles.
What equipment do I need for the Deficit Deadlift?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Deficit Deadlift should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
