Deficit Deadlift

1. Stand with your feet roughly hip-width apart on a step or plate that raises your body 2-4 inches (5-10 cm) off the ground.
2. Position a loaded barbell over the middle of your feet.
3. Bend at your hips and knees to reach down and grasp the barbell with both hands, slightly wider than shoulder-width apart, palms facing towards your body.
4. With a flat back, engage your core, flatten your shoulder blades and look ahead to keep your neck in a neutral position.
5. Stand up with the weight by pushing through your heels, keeping the bar close to your body, and driving your hips forward.
6. Straighten your legs and hips to come to a full standing position, with the barbell hanging in front of your thighs. Do not lean back at the top.
7. Pause briefly at the top of the lift while maintaining a tight core, and take a breath if needed.
8. Lower the barbell back to the ground by hinging at the hips and bending the knees, keeping the bar close to your body and your back straight.
9. Place the barbell back on the ground and return to the starting position, ready to perform the next repetition.

Notes

The barbell travels extra distance since you've raised your body off the ground. With that extra stretch reaching for the barbell, this exercise is more difficult than a standard Deadlift.

Results