Deficit Deadlift
Pulling from a deficit lengthens the range — brutal def the floor, gold for a stuck deadlift.
Isquiotibiales, Glúteos, EspaldaBarra + Plate to Stand OnAvanzado
Preparación
- Stand on a 1–2 inch plate or platform, bar over mid-foot.
- Extra depth means extra hinge — flawless flat-back setup required.
Cómo Hacerlo
- Wedge in hard; pull the slack out.
- Push the floor away through the longer range.
- Finish tall; control down.
Respiración
Brace deeper than normal — the range demands it.
Errores Comunes
- Using deficit before mastering the floor pull — earn this variation.
- Rounding at the extra depth — if the back bends, lower the deficit.
Consejo de Sam: Same pull, longer runway — no shortcuts def the floor.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.