Deficit Deadlift
Deficit Deadlift is a compound powerlifting exercise using barbell that trains the lower back.
PowerliftingBarbellIntermediateCompoundPull
Primary muscles: Lower Back
Secondary muscles: Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps
How to do it
- 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Deficit Deadlift from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Lower Back volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
