Deficit Deadlift
A intermediate powerlifting exercise for the lower back, done with a barbell.
- Main muscles
- Lower back
- Also works
- Forearms, Glutes, Hamstrings, Upper back and Quads
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
- Movement
- Pull
How to do the Deficit Deadlift
- Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
- With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- Lower the bar by bending at the hips and guiding it to the floor.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Deficit Deadlift
Rack Pull with BandsBarbell · Intermediate
Rack PullsBarbell · Intermediate
Seated Good MorningsBarbell · Intermediate
Deadlift with BandsBarbell · Expert
Deadlift with ChainsBarbell · Expert
Reverse Band DeadliftBarbell · Expert
Questions
What muscles does the Deficit Deadlift work?
Mainly the lower back, with the forearms, glutes, hamstrings, upper back and quads helping.
Is the Deficit Deadlift good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Deficit Deadlift?
Good alternatives that train the lower back: Rack Pull with Bands, Rack Pulls, Seated Good Mornings or Deadlift with Bands.
How many sets and reps of the Deficit Deadlift should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).