Deficit Deadlift

How to: Deficit Deadlift

Primary Muscles Used:Upper Legs, Glutes, Hamstrings

Exercise Families:Hinge

Equipment:Olympic Barbell, Weight Plate

Trainer:Kelsey Wells

1. Set up one large weight plate flat on the floor and ensure that it is fixed and stable, directly behind a barbell. Step both feet onto the plate, hip-width apart pointing straight ahead. Bend at both the hips and knees to place your hands on the barbell in an overhand grip (palms facing your body). Draw your shoulder blades down and back to push your chest out slightly. This is your starting position. Inhale and brace your core. Without lifting the barbell off the ground, pull on the barbell to create tension in your upper back. Exhale and push through the heels of your feet to extend your hips and legs to find a neutral standing position, ensuring that you maintain a proud chest.
2. Inhale and brace your core. Bend at the hips and, once the bar reaches knee height, bend your knees to return to the starting position, ensuring that your knees remain behind your toes. Once again, ensure that you maintain a proud chest and that your head is in a neutral position. You should feel you glutes and hamstrings strongly contract throughout this movement. Repeat for the specified number of repetitions.