Deficit Deadlift
How to do the Deficit Deadlift with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lower Back
Forearms, Glutes, Hamstrings, Mid Back, Quads, Traps
Barbell
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.
Log it, see it on your body.
Every Deficit Deadlift set you log feeds Ascend's anatomy heatmap, so your lower back volume is visible at a glance, and counts toward your bodyweight-strength tier.
More lower back exercises
Deficit Deadlift: common questions
What muscles does the Deficit Deadlift work?
The Deficit Deadlift primarily works the Lower Back. It also recruits the Forearms, Glutes, Hamstrings, Mid Back, Quads and Traps as supporting muscles.
Is the Deficit Deadlift suitable for beginners?
The Deficit Deadlift is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Deficit Deadlift?
To do the Deficit Deadlift you'll need a barbell.
Is the Deficit Deadlift a compound or isolation exercise?
The Deficit Deadlift is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Deficit Deadlift with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Deficit Deadlift sets, free.
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