Barbell Deadlift from Deficit Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Adductor Magnus, Erector Spinae
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
How to: Barbell Deadlift from Deficit
- Stand on a platform or weight plate to elevate your feet.
- Position the barbell over the midfoot and grip it with both hands.
- Prepare your body by engaging your lats and setting your back.
- Drive through your feet and extend your hips and knees to lift the bar.
- Return to the starting position by hinging at the hips and lowering the bar.
Common Mistakes
- Rounding the back during the lift.
- Excessive knee bend at the start.
- Not keeping the bar close to the body.
Modifications
- Use lighter weights to practice form.
- Perform the exercise with a trap bar for more stability.
Tips
- Keep your chest up to maintain a neutral spine.
- Engage your core throughout the lift to prevent injury.
- Start with a lighter weight until you are comfortable with the form.
Tags
deadlift
glutes
hamstrings
strength
barbell
fitness