How to perform Barbell Deficit Deadlift with proper form
Setup
- Deficit: Stand on a platform (1-4 inches high) to increase the range of motion.
- Barbell Position: Place the barbell over your mid-foot.
- Foot Placement: Feet hip-width apart with toes slightly outward.
Grip
- Hand Position: Use a double overhand or mixed grip, just outside your knees.
- Wrist Position: Keep wrists straight and in line with your forearms.
Initiate Lift
- Hips and Chest: Drop your hips and lower your chest while maintaining a straight back.
- Engage Core: Brace your core to stabilize your spine.
Lift
- Drive Through Heels: Push through your heels, engaging your legs as you lift.
- Hips and Shoulders: Extend hips and shoulders simultaneously to keep the bar close to your body.
Lockout
- Stand Tall: Fully extend your hips and knees at the top.
- Shoulders Back: Pull your shoulders back without hyperextending your lower back.
Lowering the Bar
- Hip Hinge: Push your hips back while maintaining a straight back to lower the bar.
- Keep Bar Close: Ensure the bar stays close to your body throughout the descent.
Tips
- Neutral Spine: Maintain a neutral spine to avoid injury.
- Breath Control: Inhale before lowering the bar and exhale as you lift.
- Footwear: Use flat-soled shoes for stability.
Common Mistakes
- Rounding the Back: Avoid hunching your back during lift.
- Raising Hips Too Soon: Ensure hips and chest lift together.
- Lifting Too Quickly: Control the movement throughout the range.
Following these steps will help you perform the Barbell Deficit Deadlift with proper form and effectiveness.
Exercises
Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms