Deficit Deadlift

DeadliftLow BackLower BodyPosterior ChainFunctional Back LineCompound ExerciseHip StrengthLumbar Strengthening
Written By David Song

DEFICIT DEADLIFT

This progressive modification of the CONVENTIONAL DEADLIFT. Start with your feet roughly hip distance apart while standing on a stepper or weight plate. Grip the bar with your hands shoulder distance apart. Hinge at the hips and bend the knees to maintain a neutral spine. Stand over the bar so that it is directly below and in line with your armpit. Keep the core braced and latissimus dorsi engaged to increase lumbar stability during the movement. Lift the bar up by driving the feet into the ground and extending the hips and knees. Keep the bar as close to the body as possible during the entire lift. It is important to stand tall at the top of the movement instead of hyperextending the low back. Lower the weight by reversing the motion.

Muscles Involved:

  • Posterior Chain

    • Erector Spinae

    • Hamstrings

  • Functional Back Line

    • Gluteus Maximus

    • Latissimus Dorsi

  • Core

    • Transversus Abdominis

Related Conditions:

  • Strength Training

  • Chronic Low Back Pain

  • Functional Scoliosis

  • Lower Kinetic Pain Syndrome

  • Sacroiliac Joint Syndrome

  • Thoracolumbar Syndrome

  • Proximal Hamstring Tendinitis

Recent Exercises

Featured
Adductor Squeeze Elevated Bridge
Posterior Chain, Hip Extensor, Hip Adduction, Hip Extension, Hip Adductor, Gluteus Maximus, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductor Strengthening, Hip Adductors, Pectineus, Gracilis, Erector Spinae
Adductor Squeeze Elevated Bridge
Posterior Chain, Hip Extensor, Hip Adduction, Hip Extension, Hip Adductor, Gluteus Maximus, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductor Strengthening, Hip Adductors, Pectineus, Gracilis, Erector Spinae
Posterior Chain, Hip Extensor, Hip Adduction, Hip Extension, Hip Adductor, Gluteus Maximus, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductor Strengthening, Hip Adductors, Pectineus, Gracilis, Erector Spinae
Dumbell Single Leg Deadlift
Hip Hinge, Deadlift, Deadlift Warm Up, Posterior Chain, Superficial Back Line, Hip Extension, Hip Extensor, hamstring, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Strengthening, Hip Stability
Dumbell Single Leg Deadlift
Hip Hinge, Deadlift, Deadlift Warm Up, Posterior Chain, Superficial Back Line, Hip Extension, Hip Extensor, hamstring, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Strengthening, Hip Stability
Hip Hinge, Deadlift, Deadlift Warm Up, Posterior Chain, Superficial Back Line, Hip Extension, Hip Extensor, hamstring, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Strengthening, Hip Stability
Dowel Unilateral Hip Hinge
Hip Hinge, Deadlift, Deadlift Warm Up, Posterior Chain, Superficial Back Line, hamstring, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extension, Hip Extensor
Dowel Unilateral Hip Hinge
Hip Hinge, Deadlift, Deadlift Warm Up, Posterior Chain, Superficial Back Line, hamstring, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extension, Hip Extensor
Hip Hinge, Deadlift, Deadlift Warm Up, Posterior Chain, Superficial Back Line, hamstring, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extension, Hip Extensor
Dowel Assisted Unilateral Hip Hinge
Hip Hinge, Deadlift, Deadlift Warm Up, hamstring, Posterior Chain, Hamstrings, Hamstring Strengthening, Hip Spine Dissociation, Semitendinosus, Semimembranosus, Biceps Femoris, Hip Extension, Hip Extensor, Hip Strengthening
Dowel Assisted Unilateral Hip Hinge
Hip Hinge, Deadlift, Deadlift Warm Up, hamstring, Posterior Chain, Hamstrings, Hamstring Strengthening, Hip Spine Dissociation, Semitendinosus, Semimembranosus, Biceps Femoris, Hip Extension, Hip Extensor, Hip Strengthening
Hip Hinge, Deadlift, Deadlift Warm Up, hamstring, Posterior Chain, Hamstrings, Hamstring Strengthening, Hip Spine Dissociation, Semitendinosus, Semimembranosus, Biceps Femoris, Hip Extension, Hip Extensor, Hip Strengthening
Dumbbell Single Leg Deadlift
Hip Extension, Hip Extensor, Gluteus Maximus, Hamstrings, hamstring, Hamstring Strengthening, Hip Strengthening, Posterior Chain, Erector Spinae, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Hinge, Deadlift
Dumbbell Single Leg Deadlift
Hip Extension, Hip Extensor, Gluteus Maximus, Hamstrings, hamstring, Hamstring Strengthening, Hip Strengthening, Posterior Chain, Erector Spinae, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Hinge, Deadlift
Hip Extension, Hip Extensor, Gluteus Maximus, Hamstrings, hamstring, Hamstring Strengthening, Hip Strengthening, Posterior Chain, Erector Spinae, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Hinge, Deadlift
Clock Romanian Deadlift
Posterior Chain, Superficial Back Line, Erector Spinae, Gluteus Maximus, Hamstrings, Hamstring Strengthening, Low Back, Low Back Strengthening, Lumbar Extension, Lumbar Extensors, Hip Extension, Hip Extensor
Clock Romanian Deadlift
Posterior Chain, Superficial Back Line, Erector Spinae, Gluteus Maximus, Hamstrings, Hamstring Strengthening, Low Back, Low Back Strengthening, Lumbar Extension, Lumbar Extensors, Hip Extension, Hip Extensor
Posterior Chain, Superficial Back Line, Erector Spinae, Gluteus Maximus, Hamstrings, Hamstring Strengthening, Low Back, Low Back Strengthening, Lumbar Extension, Lumbar Extensors, Hip Extension, Hip Extensor
Good Morning with Band
Deadlift, Deadlift Warm Up, Hip Spine Dissociation, Hip Hinge, Posterior Chain, Superficial Back Line, Erector Spinae, QL, Quadratus Lumborum, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Low Back Strengthening, Low Back, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors
Good Morning with Band
Deadlift, Deadlift Warm Up, Hip Spine Dissociation, Hip Hinge, Posterior Chain, Superficial Back Line, Erector Spinae, QL, Quadratus Lumborum, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Low Back Strengthening, Low Back, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors
Deadlift, Deadlift Warm Up, Hip Spine Dissociation, Hip Hinge, Posterior Chain, Superficial Back Line, Erector Spinae, QL, Quadratus Lumborum, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Low Back Strengthening, Low Back, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors
Foam Roller Single Leg Bridge
Hip Extension, Hip Extensor, Hamstring Strengthening, Hamstrings, Gluteus Maximus, Glutes, Glute Strengthening, Erector Spinae, Posterior Chain, Biceps Femoris, Semimembranosus, Semitendinosus, Hip Stability
Foam Roller Single Leg Bridge
Hip Extension, Hip Extensor, Hamstring Strengthening, Hamstrings, Gluteus Maximus, Glutes, Glute Strengthening, Erector Spinae, Posterior Chain, Biceps Femoris, Semimembranosus, Semitendinosus, Hip Stability
Hip Extension, Hip Extensor, Hamstring Strengthening, Hamstrings, Gluteus Maximus, Glutes, Glute Strengthening, Erector Spinae, Posterior Chain, Biceps Femoris, Semimembranosus, Semitendinosus, Hip Stability
Swiss Ball Straight Leg Bridge
Hip Extension, Hip Extensor, Hip Stability, Hip Proprioception, Erector Spinae, Posterior Chain, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus
Swiss Ball Straight Leg Bridge
Hip Extension, Hip Extensor, Hip Stability, Hip Proprioception, Erector Spinae, Posterior Chain, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus
Hip Extension, Hip Extensor, Hip Stability, Hip Proprioception, Erector Spinae, Posterior Chain, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus
Foam Roller Glute Bridge
Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, Hamstrings, Hamstring Strengthening, Biceps Femoris, Semimembranosus, Semitendinosus, Erector Spinae, Posterior Chain, Hip Stability, Hip Proprioception
Foam Roller Glute Bridge
Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, Hamstrings, Hamstring Strengthening, Biceps Femoris, Semimembranosus, Semitendinosus, Erector Spinae, Posterior Chain, Hip Stability, Hip Proprioception
Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, Hamstrings, Hamstring Strengthening, Biceps Femoris, Semimembranosus, Semitendinosus, Erector Spinae, Posterior Chain, Hip Stability, Hip Proprioception
David Song
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