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How to Perform a Deficit Deadlift

422 views · Published 4 July 2015 · 0:14 · Indexed 12 November 2026

Channel: Revive Stronger · 2015 · Sports

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Deficit Deadlifts.

Terrific assistance pull for the deadlift. Can be done at a variety of heights, sumo, conventional, banded or with chains. 

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**Why do them?**
• Increased ROM. 
• Puts you at a biomechanical disadvantage. 
• Improves awareness of lumbar spine positioning. 
• Demands you get tight before pulling. 
• 'Underloads' the deadlift. 
• Requires more leg drive. 

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**Who should do them?**
• If you're weak off the floor. 
• If you can keep your lumbar in neutral at the given deficit. 

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**How might one go programming them?**
• Start with a small deficit, say 1inch & only progress if you can maintain form. 
• These are underloaded i.e. use less weight than your deadlift (roughly 10% per inch of deficit). 

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**Caution**
• Strong off the floor? Don't use em. 
• Cannot maintain a neutral lumbar spine throughout? Don't use em. 

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