Deficit Deadlift
Exercise Overview
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 ChainErector SpinaeHamstringsFunctional Back LineGluteus MaximusLatissimus DorsiCoreTransversus Abdominis
Related Conditions
Strength TrainingChronic Low Back PainFunctional ScoliosisLower Kinetic Pain SyndromeSacroiliac Joint SyndromeThoracolumbar SyndromeProximal Hamstring Tendinitis
