Strength Training · Powerlifting
Deficit Deadlift
The deficit deadlift is a barbell deadlift performed while standing on a low raised surface. The longer pull trains your glutes, hamstrings, and back, with extra emphasis on strength from the floor.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Stand hip-width on a 1–2-inch raised surface with the bar on the floor over your midfoot.
- Push your hips back to reach toward the bar.
- Take a grip just outside your legs with your knees bent.
- Pull gently against the bar to take up slack.
- Drive through your feet to lift the bar until you stand tall.
- Lower the bar to the floor by bending at your hips and knees.
- Let the plates settle fully before your next repetition.
Form cues
- Brace your belly before each pull
- Keep your arms long
- Let hips and shoulders rise together
Common mistakes
- Bar drifting forwardKeep the bar close to your shins and thighs throughout the lift.
- Leaning back at lockoutFinish with your shoulders over your hips rather than arching your lower back.
- Using too much elevationReduce the surface height if reaching the bar forces your lower back to round.
Safety
The deeper starting position makes it harder to maintain trunk position, increasing the risk of back strain when load or fatigue exceeds your control. An unstable raised surface can shift under you and cause a fall.
- Use a rigid, nonslip surface that supports both feet fully and cannot tip.
- Begin lighter than your regular deadlift working weight.
- End the set when you can no longer maintain your starting back position.
- Secure the plates with collars before lifting.
If you have back or hip pain, or cannot comfortably reach the bar from the raised surface, choose a floor or block deadlift and seek professional advice if pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar
- Lifting Belt (optional)
- Weight Plate
- Weightlifting Platform
Sets and reps
- Sets
- 3–4
- Target
- 4–6 reps
- Rest
- 3 min
Choose a weight that leaves about two controlled repetitions in reserve.