Deficit Deadlift
advanced Compound
Primary Posterior chain
Secondary
Glutes Hamstrings Back Core
Equipment
barbell plates
Table of Contents
Stand on a 1-3 inch platform or stacked plates. Set up as you would for a conventional deadlift. The increased range of motion from the deficit forces you to work harder off the floor. Pull to lockout and lower under control.
Pro Tips
- Start with a small deficit (1 inch) and work up
- Use 15-20% less weight than your conventional deadlift
- Builds strength off the floor — the hardest part for most lifters
Variations & alternatives
Useful tools
Programs that use this exercise
Learn more
Track Deficit Deadlift in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
