Deficit Deadlifts | How To & When To Use Them

What is a deficit deadlift?

I’m sure if you were ever scrolling on social media and checking out different strength athletes you may have come accross a lifter standing on an elevated platform. What you saw was a deficit deadlift. Deficit deadlifts are an advanced deadlift variation where you stand on an elevated surface. Common deficit heights are anywhere from 1-4 inches.

Deficit Deadlift Form – How do you do a deficit deadlift?

Start by finding elevation. Find a surface you can stand on so that you are standing anywhere from 1-4 inches off the ground while the barbell is still placed on the ground.

Common objects to stand on:

Weight plates
Bumper plates
Wooden box

Use your regular setup, maintaining strong tension through your core while keeping a neutral spine.

If you are new to deadlifting start with mastering the regular pull before trying deficit deadlifts. Take a step back and check out these deadlift tips.

What are the benefits of deficit deadlifts?

Deficit deadlifts will increase the range of motion of the exercise. This will make the exercise harder by also increasing the time under tension.

One of the biggest benefits is deficit deadlifts will help to improve your pulling strength off the ground.

Helpful Cues to remember:

Brace your core

Drive the quads and push the ground to initiate the movement

Who should do deficit deadlifts?

There should always be a reason behind why you are doing a certain exercise or movement.

If you are an advanced lifter looking to improve your strength off the floor deficit deadlifts can be a great tool to help. Beginners should stay away from deficit deadlifts untill they have a built a strong foundation with regular deadlifts

Next, if you have poor mobility you should stay away from deficit deadlifts. Since deficit deadlifts increase the range of motion of the exercise it requires a greater level of mobility to get into a good start position when initiating the pull. If you struggle to maintain proper form because of the increased mobility demands find an alternative exercise.