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Deficit Deadlift
The Deficit Deadlift is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: gluteus maximus 21%, spinal erectors (lower back) 15% and hamstrings (biceps femoris) 13%.
How to do it
- Stand on a sturdy plate or low platform about 3 to 8 cm high with the bar over mid-foot.
- Hinge down and grip the bar just outside your legs, then bend the knees until the shins touch the bar.
- Flatten the back, lift the chest and pull the slack out of the bar.
- Push through the whole foot to break the bar off the floor and stand up tall.
- Lower the bar back to the floor under control along the same line.
Tips
- Keep the same back position as a normal deadlift, even though you start lower.
- Use a lighter load than your regular deadlift and focus on the speed off the floor.
Common mistakes
- Using a deficit so high that the back rounds at the start.
- Letting the hips rise before the bar leaves the floor.
- Standing on an unstable surface that shifts under the feet.
Muscles worked by the Deficit Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A longer range off the floor. Lifting a load from the floor with hips and knees extending together: glutes, spinal erectors and hamstrings drive it, quads break the floor, adductor magnus assists hip extension, grip and upper back hold the bar.
Deficit Deadlift alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Deficit Deadlift work?
Mainly the gluteus maximus, spinal erectors (lower back) and hamstrings (biceps femoris). The hamstrings (semitendinosus/-membranosus), quads (vastus lateralis), adductors and quads (vastus medialis) assist.
Is the Deficit Deadlift good for beginners?
The Deficit Deadlift is rated intermediate. If you are new, learn the Band Deadlift first and build up from there.
What is a good alternative to the Deficit Deadlift?
For example the Band Deadlift, Dumbbell Deadlift and Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Deficit Deadlift harder?
Add weight or reps, or move on to the Paused Deadlift and Jefferson Deadlift.
Sources
- Escamilla et al. 2002, MSSE 34(4):682-688 (sumo vs conventional)
- Swinton et al. 2011, JSCR 25(7):2000-2009 (hexagonal bar)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.