Eagle
Fitness
Deficit Deadlifts (Barbell)
The barbell deficit deadlift is a variation of the traditional deadlift that targets the lower back, glutes, hamstrings, and quadriceps. Performed by standing on an elevated platform or weight plate, this exercise increases the range of motion, enhancing strength and flexibility in the posterior chain. It effectively builds lower body and back strength, improves lifting mechanics, and helps overcome deadlift sticking points.
Primary Muscle Group
Type of Weight
Legs
Barbell
1. Setup: Stand on an elevated platform or weight plate with a barbell on the ground in front of you.
2. Grip: Bend at the hips and knees to grasp the barbell with an overhand grip, hands just outside your knees.
3. Starting Position: Engage your core, keep your back straight, and your chest up. Your shins should lightly touch the bar.
4. Execution: Lift the bar by extending your hips and knees, keeping the bar close to your body. Stand up fully with the barbell in front of your thighs.
5. Return: Lower the bar back to the starting position by bending at your hips and knees. Repeat for the desired number of reps.
Diagram of the muscles activated:
