What is a deficit deadlift?

A deficit deadlift is a variation of the conventional deadlift where the lifter stands on an elevated platform, usually 1 to 4 inches high, or uses smaller diameter plates. This increases the range of motion, requiring the lifter to reach down further to grasp the bar. The added distance increases the difficulty of the lift, particularly at the start of the pull from the floor. Deficit deadlifts target the lower back, glutes, hamstrings, and increase leg drive and can help improve the strength off the floor in a conventional deadlift.

However, proper mobility and technique are crucial for performing deficit deadlifts safely. It is important to ensure that ankle mobility is adequate and that the back does not round when attempting to lift from a deficit. Lifters are also advised to go lighter with the weight when first incorporating deficit deadlifts to get accustomed to the increased range of motion and to avoid injury. It’s a tool commonly used by powerlifters and those looking to improve their overall deadlifting performance 1 2 3 4.

Additionally, warming up in longer ranges of motion, such as with a slight deficit, can be beneficial in preventing injuries by preparing the body for positions outside its usual training range 5. Advanced lifters sometimes use deficit deadlifts to overcome plateaus and address sticking points right off the floor, but it's important to use them intelligently within a training program 1.