Barbell Deficit Deadlift


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



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 engages Latissmus Dorsi. See Barbell Deficit Deadlift under Erector Spinae. Also see Deadlift Analysis.




Dynamic Stabilizers


Antagonist Stabilizers

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