Deficit Deadlift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Abs, Adductors, Calves, Forearms, Glutes, Lats, Lower Back, Quads, Traps, Upper Back
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The deficit deadlift is a variation of the traditional deadlift that focuses on the hamstrings by increasing the range of motion. This exercise involves standing on an elevated surface, such as a weight plate, which deepens the squat and forces a greater stretch in the hamstrings. In addition to the hamstrings, the deficit deadlift also engages several secondary muscle groups, including the glutes, quads, abs, adductors, calves, forearms, lats, traps, and lower and upper back. A barbell is required to perform this exercise, making it an effective compound movement for building strength and improving posterior chain development.
How to Perform
Begin by standing on a platform that is 1 to 2.5 inches high, raising your feet slightly off the ground.
Position the barbell so that it is directly over your shoelaces, and adopt a stance where your feet are hip-width apart.
Push your hips back and bend at the waist, lowering your torso until it is almost parallel to the floor.
Reach down and grab the barbell with a double overhand grip, ensuring your hands are placed at shoulder-width.
Take a deep breath and apply light tension by pulling upward on the bar, allowing your hips to drop down slightly in a seesaw-like motion. This is commonly known as "pulling the slack out of the bar."
As you drop your hips and apply tension to the bar, engage your lats by imagining squeezing oranges in your armpits. Make sure your armpits are directly above the bar.
Push through the entire foot, focusing on driving the floor away as you begin the lift.
Keep the barbell in a straight path as you extend your knees and hips, ensuring it moves smoothly upward.
Once your hips are fully extended and you have reached the standing position, reverse the movement by pushing your hips back and hinging at the waist.
Lower the bar back to the floor with control, reset your position, and repeat for the desired number of reps.
Tips
When performing a deficit deadlift, it’s ideal to use a platform that elevates your feet by 1 to 2.5 inches. Going beyond this height may push your knees too far forward, altering your technique and making the movement less effective over time.
Always ensure that your armpits stay directly over the bar and that the bar is aligned with the middle of your feet. This alignment allows the bar to travel in a straight line, promoting efficient lifting.
Remember, the deadlift is a hinge movement, not a squat. Avoid setting your hips too low, as this can place you in a mechanically disadvantaged position and limit your ability to lift heavier weights.
To prevent the bar from drifting away from your body, engage your lats by imagining squeezing something like oranges in your armpits. Another useful cue is "put your shoulder blades in your back pockets" or think of a straight-arm pulldown to maintain a close bar path.
Position your hips lower than your shoulders, and you should be able to see the logo on your shirt before lifting (indicating that your chest is up). Once your lats are engaged, this cue typically becomes unnecessary.
Neck position can vary depending on individual preference. If you have a background in athletics or tend to be more extended, you may prefer a neutral neck by tucking your chin. Conversely, if you are more flexion-dominant, especially in the thoracic spine, looking slightly up may help achieve better extension. Experiment with both to find what works best for your body.
The angle of your toes is highly personal and depends on your hip structure. Try different positions—slightly inward, outward, or neutral—and see what feels most natural.
Avoid retracting your shoulder blades as it shortens the length of your arms and increases the range of motion, making the lift less efficient.
Wrap your thumbs around the bar and avoid using a false grip. Grip the bar as tightly as possible, imagining you're trying to leave an imprint of your fingerprints.
While scraping your shins isn’t always necessary, it can occur, especially in sumo deadlifts. If your armpits are correctly positioned, the bar should travel vertically, and your shins will naturally move out of the way as your knees extend.
Don’t focus solely on driving through your heels. For a smoother lift, push through the entire foot, making contact with the big toe, little toe, and heel. This helps engage your quads and prevent a slow start.
Keep your elbows locked throughout the lift. Avoid actively flexing your triceps, but ensure your elbows stay in a neutral position to reduce the risk of injury, such as a bicep tear under heavy loads.
While experienced lifters may not emphasize the “pull the slack out of the bar” cue as much, it’s an important concept for beginners to understand, as it helps establish proper tension before initiating the lift.
For single reps, you can drop the bar from lockout (if using a platform or bumper plates), as this minimizes eccentric loading on the spinal erectors. However, for multiple reps, it’s better to lower the bar in a controlled manner to avoid excessive fatigue on your lower back.
Ensure your knees are aligned over your feet throughout the lift. If your feet are too wide, your knees may cave inwards or you’ll need to widen your grip, which will require a larger range of motion and reduce efficiency.
How Not to Perform
Avoid Rounding Your Back: Keep your spine neutral throughout the movement. Rounding your back, especially in the lower back, can increase the risk of injury and reduce the effectiveness of the lift. Focus on maintaining a strong core and engaging your lats to support your back.
Do Not Set Your Hips Too Low: Setting your hips too low turns the movement into a squat, which shifts the focus away from the hamstrings. The deadlift is a hinge movement, so your hips should be at a height where your torso can hinge forward, maintaining a strong posterior chain position.
Don’t Let the Bar Drift Away from Your Body: The bar should stay as close to your body as possible throughout the lift. Allowing the bar to drift forward can put unnecessary strain on your lower back and reduce the effectiveness of the movement. Focus on engaging your lats and pulling the bar in a straight line.
Avoid Overextending Your Knees at the Start: Starting with your knees too extended can cause your hips to rise prematurely, which reduces hamstring engagement and can lead to back strain. Ensure that your knees are slightly bent at the beginning of the lift to allow for proper hip engagement and hamstring stretch.
Don’t Overuse Momentum: Using momentum to lift the bar reduces the tension on the target muscles and increases the risk of injury. Focus on slow, controlled movement, especially when lifting heavier weights. Ensure that every part of the lift is deliberate and engages the target muscles.
Don’t Hyperextend Your Lower Back at Lockout: At the top of the lift, avoid arching your back excessively or leaning backward. This can cause strain on your lower back and shift the focus away from your glutes and hamstrings. Instead, focus on driving your hips forward and maintaining a neutral spine.
Don’t Allow Your Shoulders to Rise Too Early: If your shoulders rise before your hips, you’re likely to put unnecessary strain on your lower back. Focus on lifting your chest and hips at the same time, keeping your body in sync to maintain a safe, effective lifting form.
Avoid a False Grip: Using a false grip (where the thumb is not wrapped around the bar) reduces grip strength and can lead to slipping the bar during the lift. Always wrap your thumbs around the bar and grip tightly to maintain control throughout the movement.
Don’t Focus Only on the Heels: While it’s important to push through your heels, focusing solely on them can limit your ability to fully engage your quads and reduce the efficiency of the lift. Make sure to push through the entire foot (big toe, little toe, and heel) to recruit all the muscles in the lower body effectively.
Avoid Incorrect Knee Tracking: Ensure your knees are aligned with your toes and do not cave inward (valgus collapse) during the lift. This can lead to knee strain and improper movement mechanics. Keep your knees tracking over your feet as you lift.
Don’t Retract Your Shoulder Blades: Pulling your shoulder blades too far together can limit the range of motion of your arms and make the lift less efficient. Instead, focus on keeping your lats engaged and your shoulders in a stable position without over-retracting them.
Avoid Rushing the Lift: Take your time to set up and execute each rep properly. Rushing through the lift can lead to sloppy form and increase the risk of injury. Prioritize quality over quantity and focus on performing each rep with perfect technique.
Don’t Neglect Your Core: Failing to engage your core can cause instability during the lift, especially when handling heavy weights. Always brace your core before initiating the lift to protect your spine and maintain proper posture throughout the movement.
Avoid Excessive Knee Bend: While some knee flexion is necessary, too much bend at the knees can turn the movement into a squat, shifting focus away from the hamstrings and glutes. Keep a slight bend in the knees but focus on hinging at the hips.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
