BackBarbell + deficit platform (plates or mat)AdvancedHamstringsGlutesLower back
Deficit Deadlift
The deficit deadlift stands you on a 1–4 inch platform, increasing the range of motion. It develops strength off the floor — the most common deadlift sticking point — by demanding more quad and hip involvement at the start.
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Form Guide
Step-by-step: Deficit Deadlift
1Stand on plates or a mat 1–4 inches high. Bar setup is the same as conventional.
2The increased height means your hips are lower at the start — this is intentional.
3Execute exactly as a conventional deadlift, with the added range at the bottom.
Common Mistakes
What most people get wrong
Too tall a deficit: 1–2 inches is typically sufficient. Beyond that, form degrades significantly.
Using deficit for every session: it is an accessory variation, not the main lift.
Programming
How to program the Deficit Deadlift
3–4 sets of 3–5 reps at 70–80% of your conventional deadlift. Used in powerlifting training cycles when off-the-floor weakness is the limiting factor. Cycle in for 4–6 weeks, then return to conventional.