Deficit Deadlift

Also called deficit pull, deadlift off a plate and platform deadlift.

Works

Lower back, plus forearms, glutes, hamstrings, upper back, quads and traps

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. 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.
2. Lower the bar by bending at the hips and guiding it to the floor.

Cues

• Stand on 1 to 3 inches.
• Hips lower than a normal pull.
• Back flat, push the floor.
• Bar stays on the legs.

Common mistakes

• Back rounding at the start.
• Hips shooting up.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

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