Hip Hinge · Advanced
Deficit Deadlift
- Movement pattern
- Hip Hinge
- Difficulty
- Advanced
- Equipment
- Barbell, Plyo box
- Mechanics
- Compound
- Sides
- Bilateral
- Main plane
- Sagittal
How to do the Deficit Deadlift
Setup
Stand on a small platform (1-3 inches) with the bar on the floor in front of you, increasing the pull's starting range below your feet.
Set up as you would for a normal deadlift, but expect to reach a bit lower to the bar given the added deficit.
Keep a flat back and braced core through the longer starting range -- this variant demands more hip and ankle mobility to maintain good positioning off the floor.
Drive through your heels to stand up, same as a standard deadlift.
Common mistakes
Rounding the lower back to reach the bar instead of hinging at the hips and keeping a flat back throughout the longer range.
Using the same load as your standard deadlift right away -- the increased range means this variant is typically done lighter until your mobility and positioning catch up.
Muscles worked
Primary
How the knowledge graph models this movement
Hip extension
Knee extension
Spine extension
Ankle dorsiflexion