Deficit Deadlift

The deficit deadlift is performed standing on a small platform, typically 1-3 inches high, which increases the distance the bar travels from the floor and forces a deeper starting position than a conventional deadlift. Stand on the platform with the bar over your midfoot, hinge down to grip it with hips lower than a normal deadlift start, and pull it up while keeping your back flat, then set it back down under control between reps. The extra range of motion at the bottom builds strength and positional control in the weakest part of the pull, but it demands lighter loads than a standard-height deadlift for the same reps.

1. Stand on a low platform with the bar over your midfoot
2. Hinge down to grip the bar, with your hips starting lower than a normal deadlift
3. Pull the bar up while keeping your back flat, then lower it under control

• Rounding the lower back to reach the lower starting position instead of hinging deeper at the hips
• Using a deficit height or load beyond what current hip and ankle mobility can support with good form

• Smaller deficit (an inch or two) for a gentler introduction to the extra range
• Deficit sumo deadlift for lifters who prefer a wider stance