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All exercises

Barbell deficit deadlift

Advanced

Barbell deficit deadlift is a compound barbell exercise for the glutes, also working the hamstrings, quads, lower back, and forearms.

What it works

Primary muscle

Glutes

Also works

HamstringsQuadsLower backForearms

Equipment
Barbell
Movement
Legs
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand on a stable plate or low platform a few centimetres high, with the loaded bar over the middle of your feet.
  2. 2Hinge and bend your knees to grip the bar just outside your legs; because you start lower, your hips sit a little lower than in a normal deadlift.
  3. 3Pull your shoulders down and back, brace hard and take the slack out of the bar before it leaves the floor.
  4. 4Push the platform away with your legs and keep the bar close to your shins and thighs until your hips and knees lock out together.
  5. 5Lower the bar the same way under control. Only use a deficit as deep as you can reach with a flat back.

What to do instead

  • Trap bar deadliftTrap bar
  • Dumbbell deadliftDumbbell
  • Smith deadliftSmith machine

Easier variations

  • Barbell deadliftBarbell
Logged today · 3 min restBarbell deficit deadlift

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