Barbell Deadlift from Deficit
Gym Exercise Card
Equipment
The deficit deadlift is a variation of the traditional deadlift performed from a raised platform. This creates a longer range of motion, increasing the emphasis on the lower back, glutes, and hamstrings. It helps improve strength and power for regular deadlifts.
How to do it
- Stand on a platform with feet hip-width apart, holding a barbell with an overhand grip.
- Hinge at the hips with a slight bend in the knees, lowering the barbell to the top of the feet.
- Engage the core and drive through the heels to stand up, extending the hips and knees.
- Keep the chest up and back straight throughout the movement.
- Lower the barbell back to the starting position by hinging at the hips.
Muscles worked
Primary Erector Spinae Gluteus Maximus Hamstrings
Secondary Quadriceps Trapezius Middle Fibers Trapezius Upper Fibers Wrist Flexors
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