Barbell Deficit Deadlift
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The Barbell Deficit Deadlift is a strength exercise performed by standing on a raised platform (deficit) while lifting a barbell from the floor, increasing the range of motion to build pulling power off the ground. Its primary purpose is to enhance explosive strength and glute activation through deeper hip hinge mechanics. It mainly targets the glutes with secondary emphasis on the back, benefiting powerlifters, athletes, and advanced trainees seeking to overcome sticking points in conventional deadlifts; equipment needed is just a barbell and deficit platform.
How to Perform Barbell Deficit Deadlift
- 1Place weight plates under each end of the barbell to create a 1-2 inch deficit on a flat surface; load the bar evenly.
- 2Stand on the elevated plates with feet hip-width apart, toes pointing forward; position the bar over mid-foot.
- 3Bend at hips and knees to grip the bar with hands just outside knees (mixed or overhand grip), shins touching bar.
- 4Brace core, straighten back, lift chest, and pull slack out of the bar while keeping shoulders over bar.
- 5Inhale deeply, then exhale slightly as you drive through heels, extend knees and hips powerfully to lift bar straight up.
- 6Continue pulling bar close to body until hips and knees are fully extended at top (stand tall, no lean back).
- 7Inhale to brace, then lower bar controlled to floor by pushing hips back first, keeping bar over mid-foot.
- 8Maintain neutral spine throughout; avoid rounding back, starting with arms bent, or letting bar drift forward. Use 70-85% max for 3-5 sets of 3-6 reps.
