Deficit Deadlift
Pulling from a deficit lengthens the range — brutal off the floor, gold for a stuck deadlift.
Hamstrings, Glutes, BackBarbell + Plate to Stand OnAdvanced
Setup
- Stand on a 1–2 inch plate or platform, bar over mid-foot.
- Extra depth means extra hinge — flawless flat-back setup required.
How To Do It
- Wedge in hard; pull the slack out.
- Push the floor away through the longer range.
- Finish tall; control down.
Breathing
Brace deeper than normal — the range demands it.
Common Mistakes
- Using deficit before mastering the floor pull — earn this variation.
- Rounding at the extra depth — if the back bends, lower the deficit.
Coach Sam's cue: Same pull, longer runway — no shortcuts off the floor.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.