How To Deficit Deadlift - Stronger Off the Floor to INCREASE YOUR DEADLIFT
The deficit deadlift is a great deadlift supplemental lift to get stronger off the floor & increase your deadlift. Learn why and how to perform this deadlift variation that increases the range of motion & decreases the weight on the bar, providing a variation with lots of specificity and carryover to boost your normal deadlift.
The deficit deadlift is a deadlift supplemental lift that increases the range of motion by having the lifter stand on an elevated surface from the floor (where the plates are resting).
Increasing the range of motion increases the time under tension but decreases the intensity (weight on the bar) slightly.
As a supplemental lift, the lift is similar to the conventional deadlift and thus more specific to the deadlift. Typically, supplemental lifts increase or decrease the time under tension through the addition of a pause, a slower tempo, or a shortened or lengthened range of motion.
Supplemental lifts with greater time under tension reduce the intensity, whereas supplemental lifts with a shorter time under tension enable more weight on the bar.
We like the deficit deadlift because of its specificity and carryover to the conventional deadlift.
The snatch grip deadlift also increases the range of motion. It does this by artificially shortening the arms by widening the grip. This variation, however, causes greater changes to the joint angles and a larger drop to intensity. Because of this, the deficit deadlift is more specific and carries over better to the conventional deadlift.
The deficit deadlift makes the set up more difficult, because the bar is lower, so the hips are slightly higher. This lengthens the hamstrings, which connect to the hips and can cause lumbar flexion. It is harder for the lifter to flatten his back (put the lumbar spine in normal anatomical extension), as the spinae erectors more work to do to extend the lumbar spine.
This, however, helps make the normal deadlift stronger off the floor, as once the elevated platform is removed, the range of motion is decreased, and it becomes easier to set the back, the normal deadlift starting position and the initial portion off the floor will feel (and will be in reality) much easier.
One struggle for some people can be finding an appropriate object to stand on. The feet must be elevated, but the plates must remain on the floor.
The elevated surface must be flat, stable, sturdy, and the correct height.
We aim for a 1" - 2" deficit. Any less and you're barely changing the lift at all. Any more and you're changing the lift to such a degree that it loses its specificity and carryover to the deadlift, as the angles change, it becomes extremely difficult to set the back, and the weight on the bar drops drastically.
To review, deficit deadlifts require the same setup as the conventional deadlift.
Stand with your shins one inch away from the barbell (directly over the middle of the foot).
-Lean over with straight legs and take a grip just outside your legs.
-Bring your shins forward until they touch the bar.
-Squeeze your chest up to engage the low back muscles.
-Drag the bar up your legs.
If you struggle to get the deadlift moving off the floor, this supplemental lift might be an excellent addition to your training program.
We typically program this for similar, though fewer, reps than the conventional deadlift, one deficit deadlift rep involves greater time under tension than one conventional deadlift rep. 5x3 is more typical than 3x5, but you may program this similar to the deadlift as well.
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0:00 Deficit Deadlift: What & Why
1:12 Deficit Height
2:07 Snatch Grip vs Deficit DL
2:38 Technique (Step-by-Step)
3:35 Programming
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