The deficit deadlift is an advanced variation often used by lifters with very specific goals. Unlike a variation of the deadlift like sumo, which can be widely used with ease by all athletes, the deficit deadlift should be reserved for certain weightlifting athletes.
What is the deficit deadlift?
This exercise consists of any deadlift that is performed from an elevated surface that results in a greater range of motion. The deficit is assumed to impair normal starting mechanics to create drag of resistance out of the ground. The conventional deadlift can be performed from a deficit, in addition to its sumo variant.
How to deadlift with deficit? Correct technique
Find an elevation
Traditionally, deficit deadlifts will be performed on a surface between 5 and 10 cm high . Some popular items to climb on include:
- 20 kg metal plates
- Low wooden drawer
- 10-20 kg rubber plate
The load for the deficit deadlift should be lighter than the traditional deadlift. A good rule of thumb is to use 10-25% less weight compared to the traditional deadlift.
Use the same posture
Prepare as you normally would for your traditional deadlift and work to limit setup changes. For example, the hips should not move or alter their starting position greatly to accommodate a deficit deadlift. There will be some subtle changes to the positioning of the settings, but they shouldn't alter the mechanics to a great extent.
Make sure you are securely attached and pull the bar tight against your body to prevent your hips from shooting up too quickly, as they will probably be positioned higher than normal.
Run as normal and hyper focus
Perform a concentric (lift) pattern similar to what you would for the traditional deadlift, and do the same for the eccentric (drop) portion. Concentrate hard on controlling the bar and maintaining a strong hip hinge to build the rear chain and strengthen the lifting stances until the bar makes contact with the ground.
What benefits does it bring?
Greater resistance from the ground
Getting force off the ground is huge for heavy deadlift success. The first 30% is usually the most difficult, so by disadvantaging this range of motion with a deficit deadlift, you can create a higher force drag for this specific range of motion.
Improve lifting postures and time under tension
By increasing the time under tension during the initial deadlift position, you can potentially work to improve the lifting postures necessary to successfully complete this movement pattern due to the specificity of your demands.
For example, maintaining a strong starting hip position can sometimes be a struggle for some lifters, so by focusing on this specific range of motion, body awareness can be worked on.
Strengthen the posterior chain
This calls for a variation in the deadlift, so it makes sense for the rear chain to receive a ton of work when performing this exercise. Glutes, hamstrings, erector spinae and back muscles will be strengthened with the deficit this year.
Who should perform this exercise with a deficit?
The deficit deadlift is not for everyone. If you don't have a trainer, then it can be a bit more difficult to know how to fit them into your training routine.
To help you in your decision, you should ask yourself the following questions. If you answer "no" at one point, it would be convenient to leave this exercise for later, when you improve your technique.
- Do you have good mobility?
- Is there a reason to carry them out with deficits?
- Do you have a coach who gives you feedback?
- Do you have solid fundamental strength in the deadlift?
Should everyone perform deficit deadlifts?
Not necessarily. For example, beginners will benefit simply from performing quality traditional deadlifts and building fundamental strength. In addition, the most advanced must have a reason to do it and not just because they look great in the videos
What muscles does the deficit deadlift work?
The deficit deadlift will work all the same muscles as the traditional exercise. For example, the main engines will continue to be the glutes and hamstrings, while the erector spinae muscles, calves, and upper back serve as support muscles.
