Perform a hip-hinge lift from a small platform to increase range of motion, working the hamstrings, glutes, and other posterior-leg muscles. The movement raises the barbell by extending the hips and knees.
How to do the Deficit Deadlift#
- Stand on a 1–3 inch plate so your feet are elevated and place the bar directly over the middle of your feet.
- Set your feet about shoulder-width and take a shoulder-width grip on the bar.
- Hinge your hips and bend your knees until the bar is near your shins.
- Brace your core, pull your shoulder blades back, and inhale to create full-body tension before you lift.
- Drive through your feet and extend your hips and knees to lift the bar, keeping it close to your legs.
- Control the descent by pushing your hips back and bending your knees to return the bar to the platform.
Muscles worked#
- Primary: Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Quads (Quadriceps Femoris)
- Secondary: Lower back (Erector Spinae), Upper back (Rhomboids & Middle Trapezius), Traps (Trapezius), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Abs (Rectus Abdominis)
Common mistakes#
- Allowing the lower back to round during setup or the lift.
- Starting with the hips too high or too low, which compromises leverage.
- Letting the bar drift away from the shins instead of keeping it close.
- Failing to brace the core before initiating the pull.
How much should you deadlift?#
What the average deadlift actually is, and what counts as beginner, intermediate, advanced, or elite at your bodyweight — for men and women, in kg and lbs.
