Deficit Deadlift (Barbell)
Trains the hamstrings, with help from the quadriceps, lower back and glutes. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Deficit Deadlift (Barbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a hamstrings exercise that is, there are 11 on the Hamstrings page.
Muscles worked
What Deficit Deadlift (Barbell) trains
Technique
How to do the Deficit Deadlift (Barbell)
- Stand on a sturdy platform or plate, usually 2.5 to 10 cm (1 to 4 in) high, with your feet hip-width apart and the bar over the middle of your feet.
- Bend at your hips and knees to grip the bar just outside your legs. You will start lower than a normal deadlift.
- Brace your core, keep your back flat and drive through your feet to pull the bar up your legs until you stand tall with your hips locked out.
- Lower the bar back to the floor under control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Use a lighter weight than your normal deadlift: the extra range makes the start much harder.
- Keep your back flat in the lower start position; raise the platform less if you cannot.
- Keep the bar close to your shins and thighs throughout.
- Closer to a meet, keep the deficit small so the lift stays near the competition deadlift.
Substitutes
Swap Deficit Deadlift (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Deficit Deadlift (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.