How to Do the Deficit Deadlift

The deficit deadlift has you stand on a small platform so the bar starts lower, lengthening the range of motion and demanding more from your hamstrings, glutes and lower back off the floor. It suits experienced lifters working on strength off the floor.

Hamstrings Glutes Lower Back BarbellAdvanced

Log every set of your Deficit Deadlift in Superlift

Muscles worked

Primary

Hamstrings
Glutes
Lower Back

Secondary

Quads

How to do the Deficit Deadlift

1
Stand on a 1–2 inch (2.5–5 cm) platform with the bar over your mid-foot.
2
Hinge down and grip the bar just outside your legs.
3
Take the slack out of the bar and lift your chest.
4
Brace your abs and push through your feet.
5
Drive your hips and shoulders up together as the bar leaves the floor.
6
Stand tall and lock out your hips.
7
Lower the bar under control and reset for the next rep.

Form cues to remember

Keep your hips from rising first
Lats tight, bar close
Push the floor away
Maintain a neutral spine

Deficit Deadlift video tutorial

How To Deadlift With Perfect Technique (Step By Step) · Jeff Nippard on YouTube

Common mistakes

Platform too high

Start with 1 inch (2.5 cm) and increase slowly; too much height rounds your back.

Rounding the lower back

Use a lighter weight and brace harder before the pull.

Hips rising before the bar

Push the floor away so your chest and hips move up together.

Loose start

Pull the slack out of the bar before you lift.

Sets and reps

Strength	3–4 sets of 3–5 reps with a lighter weight than your regular deadlift, 2–3 minutes rest
Muscle growth	3 sets of 6–8 reps with a controlled lowering

The extra range loads your lower back more, so use lighter weights than your normal deadlift. Skip this if your technique off the floor is not yet solid.

Superlift for iPhone

Track your Deficit Deadlift and watch it go up

Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.

Logging sets, reps and weight in Superlift

Exercise instructions and video tutorials in Superlift

Deficit Deadlift FAQ

What does a deficit deadlift do?

It makes the first part of the pull longer, which builds strength off the floor. Your hamstrings, glutes and lower back work harder through the added range.

How high should the deficit be?

Most lifters use 1–2 inches (2.5–5 cm). Going higher usually makes your back round and defeats the purpose.

Will deficit deadlifts raise my regular deadlift?

They can help if your weak point is off the floor. Because the movement changes, they work best alongside regular pulls.