How To Deficit Deadlift - Stronger Off the Floor to INCREASE YOUR DEADLIFT
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- เผยแพร่เมื่อ 1 ส.ค. 2024
- The deficit deadlift is a great deadlift supplemental lift to get stronger off the floor & increase your deadlift. Learn why and how to perform this deadlift variation that increases the range of motion & decreases the weight on the bar, providing a variation with lots of specificity and carryover to boost your normal deadlift.
The deficit deadlift is a deadlift supplemental lift that increases the range of motion by having the lifter stand on an elevated surface from the floor (where the plates are resting).
Increasing the range of motion increases the time under tension but decreases the intensity (weight on the bar) slightly.
As a supplemental lift, the lift is similar to the conventional deadlift and thus more specific to the deadlift. Typically, supplemental lifts increase or decrease the time under tension through the addition of a pause, a slower tempo, or a shortened or lengthened range of motion.
Supplemental lifts with greater time under tension reduce the intensity, whereas supplemental lifts with a shorter time under tension enable more weight on the bar.
We like the deficit deadlift because of its specificity and carryover to the conventional deadlift.
The snatch grip deadlift also increases the range of motion. It does this by artificially shortening the arms by widening the grip. This variation, however, causes greater changes to the joint angles and a larger drop to intensity. Because of this, the deficit deadlift is more specific and carries over better to the conventional deadlift.
The deficit deadlift makes the set up more difficult, because the bar is lower, so the hips are slightly higher. This lengthens the hamstrings, which connect to the hips and can cause lumbar flexion. It is harder for the lifter to flatten his back (put the lumbar spine in normal anatomical extension), as the spinae erectors more work to do to extend the lumbar spine.
This, however, helps make the normal deadlift stronger off the floor, as once the elevated platform is removed, the range of motion is decreased, and it becomes easier to set the back, the normal deadlift starting position and the initial portion off the floor will feel (and will be in reality) much easier.
One struggle for some people can be finding an appropriate object to stand on. The feet must be elevated, but the plates must remain on the floor.
The elevated surface must be flat, stable, sturdy, and the correct height.
We aim for a 1" - 2" deficit. Any less and you're barely changing the lift at all. Any more and you're changing the lift to such a degree that it loses its specificity and carryover to the deadlift, as the angles change, it becomes extremely difficult to set the back, and the weight on the bar drops drastically.
To review, deficit deadlifts require the same setup as the conventional deadlift.
Stand with your shins one inch away from the barbell (directly over the middle of the foot).
-Lean over with straight legs and take a grip just outside your legs.
-Bring your shins forward until they touch the bar.
-Squeeze your chest up to engage the low back muscles.
-Drag the bar up your legs.
If you struggle to get the deadlift moving off the floor, this supplemental lift might be an excellent addition to your training program.
We typically program this for similar, though fewer, reps than the conventional deadlift, one deficit deadlift rep involves greater time under tension than one conventional deadlift rep. 5x3 is more typical than 3x5, but you may program this similar to the deadlift as well.
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0:00 Deficit Deadlift: What & Why
1:12 Deficit Height
2:07 Snatch Grip vs Deficit DL
2:38 Technique (Step-by-Step)
3:35 Programming
Learn more:
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DL: barbell-logic.com/how-to-dead...
DL form: barbell-logic.com/deadlift-fo...
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why can't all instructional videos be as simultaneously concise and thorough as this one?
Thanks for the kind words!
Helps me get my quads involved at the start. I switch between these and rdls for deadlift volume day.
This video was really well done, thank you
Thanks for the kind words!
I started to use deficit 1 time a week for a month, i increased my PR by 38 pounds Very fast , now 600 pr 200 pounds bw
Congratulations on the big numbers!
I like idea of a ground deadlift, like the bar should be on the same level as your feet.
trap bar is good for this, don't have to worry about avoiding the feet
Great advice thank you
Thank you for watching!
Amazing explanation 👍👍
Thanks for tuning in!
Well explained 🙏🙏
Thanks
Great video! Also this guy has the most impressive resting angry face.
Rarrrrr
Loved the way you explained the setup being as identical to your regular setup as possible. What percentages do you train at? Can you train speed deadlifts at lower percentages to help with power of the ground? Thanks.
So, yes to your second question.
For the first question, depends on your goal. Probably most sets going to be at RPE 6.5 - RPE 8.5.
Great video thanks. I’m having a hard time revovering from conventional and I’m thinking using a little less weight with more range of motion will increase my deadlift
I like to do these while standing on a plate.
That's also a great way to create the deficit if you don't have a mat or flat sheet of wood.
Agreed
I am not strong as I've just started training however my I'm using my bros old York 25 pound plates and a 6 foot York bar with no bearings. So every session I've done has been a deficit deadlift. I'm looking forward to seeing how much I can pull on my power bar with 45s and bearings, once I'm done conquering all the old York weights I have doing deficits
Excellent - good luck!
Where can I buy that mat?
Should i do more high bar squats or deficit deadlifts for strength off the floor in the deadlift? Whats better? I struggle off the floor.
Wild Bill thanks for that i appreciate it. Ill give it a try.
If i can do 150 kg rack-pulls for 8 reps, how much can i deadlift?
I've been using a 3.4 inch bumpers to do my defict and has been working great. Would you say shorter people (I'm 5.2) would get away with a larger deficit?
As long as you're benefiting from it and continuing to gain strength, it sounds good. It also depends on limb lengths in terms of height--you may have shorter femurs versus shanks versus torso. That being said, too big of a deficit tends to be too different--change the back angle too much. If you're benefit from it, however, keep at it!
How much would you take off your normal deadlift 1RM for programming purposes? About 10-15%? Also, my gym doesn't have a good stall mat block or really anything else other than a 45 lb plate (iron) to stand on. Is it too much of a crime against gym etiquette to stand on a plate?
Good question! It really depends upon your programming, lifter anthropometry, skill level, etc.. If you're performing triples, as suggested in the video, I'd warm up to a weight of 3 reps, that you could potentially hit for 5-6 (2-3 reps left in the tank). Use that as a starting point to add weight for the following week. You're likely going to experience some soreness after performing these for the first time, so try to avoid maxing out :)
Standing on a plate is just fine!
I’m starting to get addicted to deficits😂
It's a great lift.
Am 6ft2 and I have long legs, my normal deadlift looks like I have high hips, I just did 120kg deficit and it felt really easy than 120kg normal deadlifts, why is this?
You would need to post a video of your form. In my opinion, it sounds like you are not lowering your hips enough and driving off the floor with your regular deadlift. It seems like the increased deficit helps you better realize where your hips need to be, so you adjust accordingly and thus have more power in the lift. Overall, I would need to see the form. Finally, to be entirely fair, 120kg is not a lot of weight, you would see more discrepancy as you increased that weight.
I did 455 on the deficit yesterday
Excellent!
Can you just load up the bar with a bunch of 25lbs plates instead of 45lbs and achieve the same thing? Obviously, my idea wouldn't work once you get a really heavy deadlift, because you will run out of bar space. I'm just coming back to lifting after a lot of surgeries, so I won't need heavy weight for quite some time.
Sure, you could do that.
I feel stronger in deficit deadlift then in normal deadlift...
Well, since you have a better RoM, you probably are activating more properly the involved muscles.
power cleans anyone?
Why the barbell is not on the floor? It has no sense to do deficti deadlift and put the barbell higher xD
He is on a level platform, so the barbell is not being put higher.
@@BarbellLogic it is not on the floor, so the ROM is smaller
What is not on the floor? The plates are on the platform
@@BarbellLogic yes and not on the floor = the ROM is smaller then if the plates would be on the floor :)
No, if the plates are on the floor and your feet are on the floor the ROM does not change. Your argument would mean that any time your elevation rises, the ROM changes (so, doing it on the top of Everest would be the smallest possible ROM).
No change in ROM occurs from doing it on a flat platform versus off a flat floor.
Your trainee has the most disgruntled facial expression.
i just saw some guy conventional deadlift 755lb with a 3 inch deficit double overhand wat r u smokin bruh