# Deficit Deadlift

URL: https://heatsy.app/ex/deficit-deadlift

Also known as: Deficit Barbell Deadlift, Deadlift from Deficit, Deficit Deadlifts, Barbell Deficit Deadlift, BB Deficit Deadlift

Body region: Glutes, Back, Legs

## Muscles

- Main: Erector Spinae, Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Trapezius, Latissimus Dorsi, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Adductor Magnus
- Holds: Rhomboids, Rectus Abdominis, Transversus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Barbell
- Weight Plate or Step Platform

## Technique

1. Stand on a stable platform or plates one to four inches high with the bar over mid-foot.
2. Hinge down and grip the bar just outside your legs; the start is lower than a normal deadlift.
3. Set your back flat, chest up, and pull the slack out of the bar.
4. Push the floor away and stand up, keeping the bar close to your legs.
5. Lower the bar the same way and reset before each rep.

### Cues

- Use a deficit only as deep as you can reach with a flat back.
- Keep the hips higher than the knees at the start.
- Use less weight than your regular deadlift.

### Common mistakes

- Rounding the lower back to reach the lower bar.
- Standing on an unstable or slippery surface.
- Letting the bar drift away from the shins.

## Alternatives

- [Deadlift](https://heatsy.app/ex/deadlift)
- [Romanian Deadlift](https://heatsy.app/ex/romanian-deadlift)