Deficit Deadlift (Deficit Pull)
|Primary Muscle(s)||Lower Back|
|Secondary Muscle(s)||Glutes, Middle Back, Hamstrings, Quads, Abdominals|
Deficit Deadlift Instruction
IF YOU CANNOT ASSUME A SAFE, STRONG STARTING POSITION, THEN DON'T PERFORM THIS EXERCISE
- Find a platform, mats, or plates you can stack & stand on that are 1-3 inches tall.
- You do not want a deficit of more than 3 inches.
- Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back.
- Rib cage set over your pelvis with your abs/obliques engaged.
- Have the bar positioned over your shoelaces.
- Feet are just inside shoulder-width.
- Set your feet as if you are about to jump as high as possible.
- With your knees slightly bent, tighten your mid-section and hinge at your hips to grab the barbell.
- Maintain a neutral spine throughout, never rounding or arching your back.
- Grip the bar just outside your knees.
- Re-tighten and engage your body for the lift. You are trying to take all the "slack" out of your body. Imagine pulling your hips into proper position.
- Raise your hips slightly then lower
- Activate your upper back & lats by trying to break the barbell with your hands.
- Screw your feet into the floor.
- Take a deep breath to brace your core.
- The barbell should be underneath or level with your chest. Arms are fully extended.
- Neck is in a neutral position.
- Drive your feet through the floor and stand up.
- Maintain your core tightness throughout the movement.
- Squeeze your glutes at the top.
- Keeping your knees slightly bent and core tight, hinge at the hips to lower the weight back to the starting position.
- You can release/drop the weight once it is past your knees.
- For a more extensive look at the deadlift, read this piece about the biomechanics of it.
- Make sure the plates you are using have the diameter of a 45lb plate (450mm).
- Avoid arching your back excessively. This is false sense of core stability.
- You can employ a mixed or a standard pronated grip.
- Do not "look up". You want to maintain a neutral neck position.
- Keep the bar as close to your body as possible