Barbell Deadlift from Deficit
The deficit deadlift builds your whole posterior chain, especially your back. It improves pulling strength and a solid hip hinge.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand on the deficit so that the bar is positioned over the middle of your feet, with your feet hip-width apart.
- 02
Grip the bar with a shoulder-width grip, pull your shoulder blades back and down, and brace your core.
- 03
Hinge at your hips and bend your knees enough to reach the bar. Keep your back neutral and your shoulders slightly in front of the bar.
- 04
Lift the bar by pushing the floor away with your feet and extending your hips. Keep the bar close to your shins and thighs throughout the movement.
- 05
Lower the bar under control back to the level of the deficit by hinging at your hips, and pause before the next rep.
Beginner's guide
§ 03 · GuideThe deficit deadlift builds your whole posterior chain, especially your back. It improves pulling strength and a solid hip hinge.
You should feel it in your back, glutes and hamstrings. It should not feel like pinching in your lower back or all in your arms.
A common mistake is rounding your lower back at the bottom. Use a lower deficit if needed and keep your core braced through the whole lift.
How to get started at the gym
§ 04 · SisuLiftBarbell Deadlift from Deficit is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your core braced throughout the entire rep and avoid rounding your lower back in the bottom position. Use a deficit that allows you to maintain a neutral back and lift the bar off the floor under control.
The deficit increases the range of motion and places greater emphasis on the glutes from the bottom position.
More exercises: Back
§ 06 · Same muscles
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