Maybe you’ve seen someone perform a deadlift but with their feet positioned on an elevated platform and wondered what that was all about. What exactly is this exercise? How do you set up for it, and what are the benefits? We’ll answer those questions, right now.

What is a Deficit Deadlift?

In this deadlift variation, the lifter uses plates, exercise steps or any other form of elevation to create a 1-4-inch platform for their feet. The elevated position means that that the barbell is in the lifter’s ‘deficit’ and now has a longer distance to travel before it reaches the finish position. The bar path is thus increased. Deficit deadlifts require a greater bend in the knees and hips, engaging more muscles in (mostly) the posterior chain.

This will make those 10kg plates and 24kg Kettlebell feel even heavier, and is a great progressive overload option when you can't jump to the next highest weight in your standard deadlift.

The main goal of the deficit deadlift is to improve the athlete’s performance particularly in the initial phase of the deadlift, but it can also improve other exercises such as cleans, and power cleans. If you struggle to ‘break’ the bar off the ground in these lifts, deficit deadlifts would be a good addition to your training regime.

Deficit Deadlifts Benefits

Improved Strength Off The Floor

The deficit created by raising the athlete a few inches above the ground makes the initial phase of the lift more challenging. This boosts the athlete’s ability to break the bar off the ground when it comes to conventional deadlifts and cleans.

Increased Posterior Chain Activation

The deeper starting position demands even more from your glutes, hamstrings and lower back muscles. This will lead to stronger muscles and more intense muscle activation.

Better Hip and Ankle Mobility

The increased range of motion requires a greater flexibility in both your hips and your ankles. By including deficit deadlifts in your routine, you are likely to notice an improved range of motion in those joints.

How To Barbell Deficit Deadlift

• Create a 1-4-inch platform using plates or another stable surface and place the barbell in front of it.

• Step onto your platform, keeping your feet hip-width apart.

• Hinge at the hips and knees, keeping your back flat and chest up. You’ll have to lower your hips more than normal.

• Drive through your heels and extend your hips and knees to bring the barbell up to the finish position. It’s important to keep a neutral spine throughout the entire exercise.

• Lower the barbell in a controlled manner back to its starting position.

How To Kettlebell Deficit Deadlift

• Create a platform for each foot using two Mini Exercise Steps. Place the kettlebell directly between the two steps, slightly in front of your feet.

• Bend at the knees and hips and reach down to grab the kettlebell with both hands.

• Whilst keeping your back flat, drive through your heels and extend your knees and hips.

• Reverse the movement by pushing your hips back and lowering the kettlebell in a controlled manner.

Whether you’re using a barbell or kettlebell, deficit deadlifts can be an excellent tool to build that posterior chain and improve your lifting technique. Happy lifting!

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Equipment > Bars and Weight Plates ; Equipment > Kettlebells ; Exercise Type > Strength