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Barbell Deficit Deadlift
- 1 - Set up a barbell on the floor as you would for a regular deadlift, ensuring it’s centered over the middle of your feet.
- 2 - Place two weight plates (usually 45-pound or 20-kilogram plates) on the ground on either side of the barbell. Stand on these plates so that your feet are on an elevated surface.
- 3 - Use a standard double overhand grip or a mixed grip (one hand overhand, one hand underhand).
- 4 - Bend at your hips and knees to lower your body down, maintaining a neutral spine and reaching down to grip the barbell with both hands. Use a standard double overhand grip or a mixed grip.
- 5 - Engage your core muscles and lats, then lift the barbell by pushing through your heels and straightening your hips and knees simultaneously.
- 6 - Stand up fully, extending your hips and bringing your shoulders back.
- 7 - Lower the barbell back to the ground by reversing the movement, pushing your hips back and bending your knees while maintaining a straight back.
- 8 - Repeat the exercise for the desired number of repetitions.
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