With so many deadlift and pulling (snatch and clean pull) 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.
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"Let me know what you get when you pull the DNA from me. No matches, I've been the baddest, no way to match it. You never seen the passion that's even half this! I'm wreakin' havoc, I think the fact that you think I'm average is kinda madness." #TTP #AGNG #TrapBarDeadlift #lowhandle #deficitdeadlift
Therefore, in this article we will discuss the five benefits (reasons) why you should give these a try and help you start integrating them on a regular basis.
Deficit Deadlift Exercise Demo
This exercise can be done using a wide array bars or deadlift variations making is a simple and effective deadlift and pulling technique for nearly every athlete. Note, that deficit deadlifts can also be “integrated” into weightlifting training, often seen as specific snatch/clean pulls/deadlifts.
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 (like deficit snatch and clean 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 roundage 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.
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My lifting is currently happening on a day by day basis, I have an operation scheduled in a couple of weeks on my wrist and some days I can hold a barbell, some days I can't hold a pen…😑 #carpeltunnelsucks It's annoying because I like to be consistent with my training, but hurdles are part of life so I'm just trying to deal and minimise the mini panic attacks that loom when I'm having a bad day.😬 Today was a better day, I've been working on my deficit deadlifts because getting the weight off the floor is my biggest problem. Here's a belt less 110kg for 1. Hoping for a new PB before my surgery so I have something to work towards after I have fully recovered.
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 set up, 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.
Deadlift More Weight!
Below is a comprehensive listing of articles and resources that you can use to boost your deadlift, upgrade your training programs, and increase your efficiency as a puller!
- 4 Ways to Improve Your Deadlift Lockout
- How to Deadlift 500+ Pounds…
- Here’s Why You Should Explore the Sumo Deadlift
Featured Image: @saszy_boy on Instagram
Editor’s Note: Jack Lovett, Owner of Spartan Performance and BarBend reader, had the following to add after reading the above article:
“These are ideal for a lifter who is weak off the floor as the bar will be moving with momentum as it passes the normal starting position for a deadlift from the floor. If these go up, I guarantee your lift from the floor will too.
They do however require a more challenging set up/start position. Thus I won’t use them with all athletes, especially those with mobility issues.
A variation I personally love is the snatch grip deficit deadlift, though straps are recommended as the load exceeds grip.”
Feature image from @andrecrews Instagram page.