Setup and loading
Low platform.
How to do the deficit deadlift step by step
- Stand on a plate or platform 3-8 cm high.
- Set up as for a regular deadlift.
- Lift the bar with a flat back.
Form cues
- Lower hips at the start
- Neutral spine
Common mistakes
- Rounding your back
Advertisement
Sets and reps for your goal
Max Strength
4-5 x 3-6 · rest 2-3 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
0 of 2
Sports it suits
Gear for this exercise
- Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
As an Amazon Associate, Muscle Atlas earns from qualifying purchases.
Variations and similar exercises
Advertisement