Deficit Deadlift
A conventional deadlift performed standing on a low platform to increase range of motion. It builds strength off the floor and through the hamstrings and lower back.
Primary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
Secondary muscles
- Quadriceps
- Traps (Trapezius)
- Forearm Flexors
- Sets
- 3–4
- Reps
- 3–6
- Rest
- 120–240s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on a stable plate or platform 2-10 cm high with the bar over mid-foot. Set up as for a conventional deadlift, hips slightly lower.
Brace and pull the slack out of the bar.
Push through the platform, keeping the bar against your legs.
Drive the hips forward to lock out once the bar passes the knees.
Lower the bar back to the floor with control, keeping the back flat.
Breathing: Inhale and brace before each rep, exhale at lockout or once the bar is down.
Coaching tips
Stay patient off the floor
Keep the lats tight
Back stays flat through the deeper start
Common mistakes
Using a deficit too deep to keep a flat back
Rounding the lower back at the start
Using the same load as regular deadlifts
Safety notes
Only use a deficit you can reach with a neutral spine; reduce load compared with regular deadlifts.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.