Deficit DeadliftMuscles Worked
The deficit deadlift works your lower back, with your glutes, hamstrings and quads working harder off the floor and your traps, upper back and forearms holding the bar. Standing on a low platform makes you start from a deeper position, which builds strength right where the bar leaves the floor.
PrimaryLower Back
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
- Force
- Pull
How to do it
- Stand on a sturdy low platform or stacked plates with your feet hip width apart and the bar over your midfoot.
- Hinge down and grip the bar just outside your shins, then bend your knees until your shins meet the bar.
- Drop your hips only as low as you need to keep a flat back, lift your chest and take a big breath into your belly.
- Press through the platform with your whole foot, keeping the bar close as it travels up past your knees.
- Drive your hips through to stand tall, then lower the bar with control by hinging back first.
Form tips
- Keep the deficit small, and if you cannot hold a flat back at the bottom, lower the platform.
- Use less weight than on your regular deadlift, since the extra range makes every rep harder.
- Make sure the platform is stable and wide enough for your whole foot to stay on it.
Why it made the list
No. 6 of 10
Best Lower Back Exercises
Standing on a platform increases ROM at the bottom. Builds lower back and hamstring strength from a deeper position.
More lower back exercises
See it on your own body map
Log your Deficit Deadlift sets in KasMaker and watch your lower back, forearms, glutes, hamstrings, upper back, quads, and traps fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
