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The deficit deadlift is one of my all-time favorite deadlift variations for increasing general strength and my deadlift 1-rep max.

The deficit deadlift is great because it challenges you through a greater range of motion and it can be useful for teaching lifters to better utilize their quads — a cue that is heavily underused, in my opinion.

In my deficit deadlift guide, I'll cover all of the key details you need to know before programming them for your own gains.

0:00 How To Deficit Deadlift
2:59 Why Do Deficit Deadlifts
4:29 Deficit Deadlift Mistakes to Avoid
5:21 Takeaway Thoughts

If you're a deficit deadlift beginner then I'd highly suggest starting from a small deficit and working your way up.

BEGINNERS

3-4 sets x 6-8 reps
Intensity: 3-4 RIR

INTERMEDIATE
4-5 sets x 4-6 reps
Intensity: Ascending load from 3-4 RIR to 1-2 RIR top set

Deficit deadlifts will change your form slightly so it's important to give yourself time to adapt to the mechanics and demands of this exercise.

Performing deficit deadlifts with tempos and moderate intensities is also a good idea for building general strength and power.

#deadlift #deadlifts #strengthtraining

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