Deficit Deadlift

The Deficit Deadlift primarily targets your Lower Back, with support from Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Lower Back Secondary muscles: Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps

How to perform Deficit Deadlift

Step 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.
Step 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.
Step 3. Lower the bar by bending at the hips and guiding it to the floor.

Sample sets & reps for Deficit Deadlift

Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Lower Back exercises

Atlas Stone Trainer — other
Atlas Stones — other
Axle Deadlift — other
Cat Stretch — stretch
Child's Pose — stretch

See all Lower Back exercises →

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