Exercise library
Back
Deficit Deadlift
- Primary muscle
- Back
- Also works
- Hamstrings, Glutes
- Equipment
- Barbell
- Movement pattern
- Hinge
- Role in a program
- Primary
How to do it
Stand on a low platform so the bar starts below normal height and grip it with a flat back. Drive through the floor to full lockout, then lower under control back to the elevated deficit start position.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Conventional DeadliftBarbellHinge
- Trap-Bar DeadliftBarbellHinge
- Back ExtensionBodyweightHinge
- Seated Back Extension MachineMachineHinge
- Barbell Bent-Over RowBarbellHorizontal pull
- Barbell PulloverBarbellVertical pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: