Legs
The main muscle group listed for this exercise.
Exercise guide
Deficit Deadlift
Deficit Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Deficit Deadlift also involves arms, glutes, back.
Strength
Movement pattern: hinge. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Deficit Deadlift
- 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Deadlift
Barbell Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseRomanian Deadlift
Romanian Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseRomanian Deadlift from Deficit
Romanian Deadlift from Deficit is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseSnatch Deadlift
Snatch Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Deficit Deadlift.
What muscles does Deficit Deadlift work?
Deficit Deadlift primarily trains the legs and also involves the arms, glutes, and back.
Is Deficit Deadlift beginner-friendly?
It is listed as intermediate.
What equipment do I need for Deficit Deadlift?
This variation uses a barbell.
Track this exercise for free in Logbook.
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