How to Do A Deficit Deadlift
Start by setting up your platform, and have the bar centered over your feet on the floor.
Focus on keeping your feet in alignment with your hips. Bend at the hip to grip the bar and prepare for the lift. It’s crucial that you bend at the hip and keep your back straight, as a curved spine won’t provide enough leverage and could put you at risk for injury. Once you have your grip in place, bend your knees and lower your hips, pulling the weight up to your shins.
Then, put your weight into the heels for stability, maintain your posture, and continue to pull the bar up. You can look forward and arch your back slightly during this movement. Once you’ve gotten the bar above your knees, pull the weight back and straighten up, pulling your shoulder blades together and hips forward. You’ll need to do this in one motion to ensure you have enough leverage to get the bar up. Your lower back will naturally start to round as you do this to allow you to access your full strength.
When choosing the bar to use for your deficit deadlift, use what you would typically use when doing a traditional deadlift. You should also use the same grip technique for this as you would with other deadlifts. Keeping your technique the same is the best way to access your strength. Most people use an over grip with this type of lift, but there are multiple ways to do it.
Benefits of Deficit Deadlift
There are many benefits to doing a deficit deadlift. They are particularly helpful if you have very long arms, because you may actually get better leverage by lifting from a deficit than by lifting straight off the floor.
They are excellent for both your overall strength and your lifting technique.
– Deficit deadlifts help you improve your control and strength through the entire range of motion while lifting. Many people struggle to get the bar off the floor in traditional deadlifts. If you find that this is a challenge you face, adding deficit deadlifts to your routine is a great way to target this weak spot.
– Deficits are great for building leg strength. They force you to drive into your feet for stability and use more flexion in your hips and bend in the knees. This in turn forces you to strengthen your quadriceps for maximum power.
– Deficits will also help you increase strength in your lower back and hips. There aren’t many other lifts that require you to use your back and legs this intensely, so they are great if you want to build strength and power in this part of the body.