LiftSetsLiftSets / Exercises / Deficit Deadlift
Deficit Deadlift
Works the lower back. Helped by the forearms, glutes, hamstrings, middle back, quadriceps and traps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
lower backforearmsgluteshamstringsmiddle backquadricepstraps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 1-5 |
| Muscle size | 5-8 |
| Endurance | 8-12 |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Barbell |
|---|---|
| Level | Intermediate |
What to think about
- Bar over the middle of the foot, shins to the bar.
- Flat back, chest up, take the slack out before it leaves the floor.
- Push the floor away, bar stays against the legs.
- Stand tall at the top, no leaning back.
How to do it
- 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.
- 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.
- Lower the bar by bending at the hips and guiding it to the floor.
Other exercises for the lower back
- Barbell Deadlift
- Deadlift with Bands
- Deadlift with Chains
- Hyperextensions (Back Extensions)
- Rack Pull with Bands
- Rack Pulls
- Reverse Band Deadlift
- Stiff Leg Barbell Good Morning
Track it in LiftSets
Log Deficit Deadlift with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store