Deficit Deadlift

Target Area: Lower Body 

Equipment: Barbell, Weight Collars, Weight Plates

  1. Stand on an elevated surface by using either a spare weight plate or elevated box. Position the bar over the midline of your feet. Hinge at your hips and set your waist backwards, then reach down and grip the bar just outside your shins. Ensure your hips are approximately level with your knees, your back is straight and your shoulder blades are set back and downwards, creating tightness through your posterior chain. 
  2. Take the slack out of the bar by slightly lowering your hips and contracting your back muscles. Engage your core and hold this position, ready to perform the concentric movement of the exercise.
  3. Drive your feet into the ground and pull the bar up to your waistline. Ensure you keep the bar close to your body throughout the concentric phase of the exercise.
  4. Lock your hips at the top of the movement by contracting your buttocks. Lower the bar to the starting position and reset your posture. This is one repetition.

INTENSITY

Increase

Increase the weight on the bar or number of repetitions.

Decrease

Decrease the weight on the bar or number of repetitions.

ALTERNATIVE

Barbell Romanian Deadlift