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Deficit Deadlift

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Exercise Data

Type: Powerlifting
Main Muscle Worked: Lower Back
Other Muscles: Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


9.5

Out of 10

Excellent

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Deficit Deadlift Images

Deficit Deadlift
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Deficit Deadlift
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Deficit Deadlift Guide

Main Muscle: Lower Back

  1. Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
  2. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
  3. Lower the bar by bending at the hips and guiding it to the floor.



Alternative Exercises For Deficit Deadlift

9.6

Out of 10

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of people found this tip helpful

Tip: Deficit Deadlift

Exercise Rating
9/10

Aug 6, 2014 4:37 PM: Alternatively it's just easier to use 25 lb or 35 lb plates instead of 45s. That will lower the height of the bar and you can stand on firm ground. I workout at home and I only have 35 lb plates, no 45s, just for this reason.



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of people found this review helpful

Review: Deficit Deadlift

Exercise Rating
9/10

Apr 24, 2013 2:57 PM: be careful....



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Review: Deficit Deadlift

Exercise Rating
10/10

Dec 16, 2012 10:25 PM: Love when this exercise comes into the session!!!



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Review: Deficit Deadlift

Exercise Rating
10/10

Feb 23, 2011 7:11 AM: great stretch



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