Deficit Deadlifts

With so many deadlift and pulling variations to choose from, it can often be overwhelming which one to choose based on your needs, weaknesses, and individual goals. The deficit deadlift is a great deadlift variation for those of us who struggle with back strength (lower), trouble separating the barbell from the floor in the initial pulling phases, or simply lacking strength and bar speed to accelerate the barbell towards the latter aspects of the pull.

 

Five Benefits of the Deficit Deadlift

Below are five benefits one can expect from performing deficit deadlifts, which can be done using a variety of block heights, rep schemes, and loading.

Increased Leg Strength and Drive

Deficit deadlifts, and other pulls are done regularly in powerlifting and weightlifting training sessions. One purpose is to increase a lifter’s usage of the legs and hips in the movement, made necessary by the increased joint flexion of the ankles, knees, and hips (due to the increased range of motion). By doing so, a lifter must increase knee flexion and in turn increasing quadriceps involvement, which can be a great mover of loads off the floor in the setup of the deadlift/clean.

 

Lower Back and Posterior Chain Strength

Due to the increased joint flexion of the hips, the lifter must sit deeper into their start position and potentially have a greater torso lean in the pull. By doing this the need for lower back and posterior chain strength and health is key to avoid excessive spinal rounding at the lumbar spine. By increasing the range of motion, you force a lifter to develop maximal tension and strength at the end ranges which will help develop posterior chain and lower/middle back strength.

Greater Force Production

Accelerating the barbell from the floor in the deadlift is key to gaining some sort of momentum going into a sticking point. By increasing the range of motion by a deficit, the lifter must work to accelerate loads from a very closed joint angle, which will significantly make lifts like the deficit deadlift harder. By increasing strength at deeper ranges, you can engage more muscle fibers and be more likely to exert great force at latter stages in the pull.

 

Better Set Up

The practical takeaway from all of the above biomechanical and physiological benefits is that they all will enable a lifter to gain greater strength, balance, and control in the setup position, which is critical for strong and safe pulls. Increased posterior chain strength, greater leg drive, stronger lower backs, and a general ability to promote more force will most certainly positively impact performance.

Greater Time Under Tension (TUT)

Longer ranges of motion inherently have a longer time to completion, which is key when looking at increasing a lifter’s strength and muscle mass. Whether done with tempos at a purposeful slow pace or heavier pulls that involve a long and slow “grind”, deficit deadlifts can increase time under tension demands.

CONCLUSION – Deadlift More Weight!