Zirv FitnessStrength exercise
Deficit Deadlift
How to do it
- Stand on a 1 to 2 inch platform with feet hip width apart and the bar over mid foot.
- Bend at the hips and knees to grip the bar just outside the legs, keeping the chest up and the back flat.
- Brace the core hard and pull the slack out of the bar before starting the pull.
- Drive through the floor, extending the hips and knees together to bring the bar past the knees.
- Finish tall at the top, squeezing the glutes without leaning back excessively.
- Lower the bar back to the platform by hinging at the hips first, then bending the knees, controlling the extra range of motion.
Muscles worked
BackMuscles located in the upper and lower back, responsible for pulling movements and maintaining posture. All Back exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Related Back exercises
- Type
- Strength
- Equipment
- Barbell, Weight Plates
- Primary muscles
- Back, Biceps Femoris, Quadriceps, Core
- Measured in
- Reps and weight