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
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Seated Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Cable
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Bodyweight
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
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