- Stand on weight plate or shallow elevated platform with loaded
bar above feet. Squat down and grasp bar with shoulder width
or slightly wider overhand or mixed grip.
- Lift bar by extending hips and knees to full extension. Pull
shoulders back at top of lift if rounded. Return weights to floor
by bending hips back, while allowing knees to bend forward, keeping
back straight and knees pointed same direction as feet. Repeat.
- Throughout lift, keep hips low, shoulders high, arms and
back straight. Knees should point same direction as feet throughout
movement. Keep bar close to body to improve mechanical leverage.
Grip strength and strength endurance often limit ability to perform
multiple reps at heavy resistances. Gym chalk, wrist straps,
grip work, and mixed grip can be used to enhance grip. Mixed
grip indicates one hand holding with overhand grip and other
hand holding with underhand grip. Lever
barbell jack can be used to lift barbell from floor for easier
loading and unloading of weight plates.
- Barbell Deficit Deadlift emphasizes building strength through
lowest portion of Deadlift. Target
muscle is exercised isometrically. Heavy barbell deadlifts significantly
Dorsi. See Barbell
Deficit Deadlift under Erector Spinae. Also see Deadlift