compound · Hinge
Deficit Deadlift
Deficit Deadlift is a compound hinge movement for hamstrings, using Olympic Barbell and Bumper Plates. It also works glutes and back. 3 sets of 3-5, 4 min rest.
- Primary muscle
- Hamstrings
- Equipment
- Olympic Barbell and Bumper Plates
- Difficulty
- Expert
- Sets and reps
- 3 × 3-5
- Rest
- 210s
- Force
- pull
How to do it
- 1Set up
Stand on a 1-2 inch platform or plate, same bar position over mid-foot.
- 2The cue that matters
Extra range off the floor - keep the back flat or drop the deficit.
- 3Work it
3 sets of 3-5, resting about 4 minutes between them.
Muscles worked
Hamstrings does most of the work. Glutes and back take the rest.