Deficit Deadlift

A deadlift performed standing on a low platform, extending the range of motion to build strength off the floor.

How to do it

1. Stand on a small platform with a loaded barbell over your midfoot.
2. Hinge down and grip the bar just outside your knees.
3. Drive through your legs to stand up while keeping the bar close.
4. Lock out your hips and knees at the top.
5. Lower under control and repeat.

Tips

• Keep your back flat; the extra depth makes rounding more likely.
• Use less weight than your conventional deadlift to maintain positioning.
• Take the slack out of the bar before initiating the pull.

Muscles

Primary: Erector spinae, Glutes (max), Hamstrings

Secondary: Lats, Quadriceps, Traps