How to Do Deficit Deadlift: Muscles Worked & Proper Form

Muscles Worked in Deficit Deadlifts

Primary muscles worked:

• Glutes
• Lower Back

Secondary muscles worked:

• Quads
• Hamstrings
• Adductors
• Trapezius
• Forearm Flexors

How to Do Deficit Deadlifts

1. Stand on an elevation of optional height (i.e. a weight plate), and stand close to the bar, so that it is about over the middle of your foot.
2. Inhale, lean forward, and grip the bar.
3. Hold your breath, brace your core slightly, and lift the bar.
4. Pull the bar close to your body, with a straight back, until you are standing straight.
5. Lower the bar back to the ground with control.
6. Take another breath, and repeat for reps.

Commentary

The deficit deadlift is a variant of the deadlift where you pull the bar standing on an elevation. This makes the lift harder due to more inefficient moment arms, and also increases the workload of the quadriceps.

Deficit deadlifts are generally considered to be effective for increasing your strength off the floor in the regular deadlift.