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Hamstrings · Advanced

Deficit Deadlift

Advanced barbell deadlift from a low stable platform, increasing start depth and range of motion.

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Deficit Deadlift demonstration

Exercise overview

Training details

HamstringsGlutesQuadricepsLower BackForearms

Equipment

Barbell

Sets × reps

3 × 6

Rest

2 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand on a low stable platform with the bar over the midfoot.
  2. 02Hinge down and grip the bar while keeping the chest lifted and back long.
  3. 03Brace before the pull and keep the bar close to the shins.
  4. 04Push the platform away to stand, extending knees and hips together.
  5. 05Lower the bar with control to the floor and reset from the deeper start position.

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Variations

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Alternatives

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