Video Demonstration
If you suffer from back pain and cannot keep your back in the neutral position, you should probably skip the Deficit Deadlift and stick to the traditional version just to be safe.
If you have a wingspan to height ratio of less than 1:1 it is unlikely that you will keep your back from rounding and again should probably skip this lift.
Some people believe this is a dangerous lift. However, I think strength coach Andrew Sacks defends it best.
The main argument for dropping the deficit deadlift is that it is dangerous, and by setting the bar at a height slightly below a traditional deadlift we are turning a strength-training staple into a lower-back horror movie.
Consider that when we deadlift, the height of the bar is entirely arbitrary. Nobody hired scientists to figure out the “ideal” diameter for 45-pound plates. Everybody just agreed that they all should be roughly 17.5 to 18 inches.
So if the diameter of the plates – and therefore the height of the bar – is arbitrary, does it matter where we pull from as long as we maintain form? The short answer is no.
This article will cover how to perform the Deadlift from a deficit with video, image and a written step by step description on how you do the movement.
Its difficulty level, optional and required equipment, and the different muscles that get worked.
The Benefits you get from adding it to your training routine, and some training tips to make sure you get the most out of doing this exercise.
Deficit Deadlift How to Guide
Image Example
Step by Step Description
Step 1: Set up your platform or weight plates to stand on. It should be approximately 1 to 3 inches high. Move your feet, so they are about Hip width apart. Move the bar, so it gets centered over your feet. Bend at your hip and grip the bar. Your hands should use a shoulder width grip so your shoulder blades can contract. You can use an overhand grip. Alternatively, if you find you require more grip strength use an over/under grip.
Step 2: Inhale as you lower your hips and bend at the knees until your shins come into contact with the bar. You need to have your back arched, keep the chest up and your head should be looking forwards. You are now in the starting position for this lift.
Step 3: Drive through your heels moving the weight upwards. Once the bar passes your knees, you need to pull the bar back aggressively. As you pull the bar back, you need to pull your shoulder blades together and drive your hips forward into the bar.
Step 4: Return the bar back to the starting position bu bending at your hips helping to guide it to the floor.
Difficulty Level
This lift gets classified at an Intermediate difficulty level. You should have a few months of lifting with the traditional version before moving to this more advanced variation.
Equipment Required
There are a few different pieces of equipment you need to perform this deadlift variation. The first piece of the material is a platform, or you can stack large weight plates on top of one another to stand on.
The other pieces of equipment you need are a barbell and weight plates.
Muscles Worked
The primary muscles used when you perform this lift are your Quadriceps.
The secondary muscles that get used are your Forearms, Lower Back, Hip Flexors, Hamstrings, Glutes and the Calves.
Benefits of the Deficit Deadlift
The Deficit deadlift will help you to improve the amount of weight you can lift on the standard deadlift. It also reduces your chance of an injury both in and out of the weight room.
The increase ROM (range of motion) will recruit more of your posterior chain and Quadriceps.
If you have a weak pull from the floor and solid lockout using this variation with the added R.O.M will improving your ability to get the bar moving. Having more Quadricep involvement will also improve your speed and explosive power off the floor on the traditional version.
The larger Range of Motion increases your time under tension helping to stimulate more muscle fibers.
Using this lift will improve your ability to maintain proper lumbopelvic posture when lifting. Having higher lumbopelvic control decreases your risk of injury when you are pulling heavy loads.
If you are training for athletic performance by using this lift, you will gain better control of your body and more power throughout your hips range of motion. This has a high carryover to sports like MMA and Football.
Training Tips
Before adding the Deficit Deadlift in your routine, you need to pay attention to your lumbar posture at the beginning of the lift. You need to maintain either an arched or neutral lumbar spine.
If you cannot maintain this position at the start of the lift your risk of back injury significantly increases and you should not add this exercise to your routine.
Keep the bar as close to your body as possible. Keeping the bar close to your body will improve your mechanical leverage and reduce the strain placed on your lower back.
Keep your knees pointing in the same direction as your toes throughout the movement.
Since this lift uses an increased R.O.M., you need to use a lighter weight than you would on the traditional deadlift.
People who have abnormally long arms may be better suited to using the deficit deadlift than the regular version.
Alternate Exercises
- Traditional Deadlift
- Suitcase Deadlift
- Sumo Deadlift
- Bulgarian Deadlift
Inclosing
Building a strong core is important and has many benefits. From reducing your chance of back injury to improving your aesthetics(how you look) and athletic performance.
If you can keep your back in the neutral position, you should use this lift for at least a few weeks to see for yourself all the benefits that it has to offer.
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