Deficit Deadlift
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
Starting position
End position
How to Do Deficit Deadlift
- Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
- With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- Lower the bar by bending at the hips and guiding it to the floor.
Muscles Worked
Alternatives to Deficit Deadlift
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Deadlift with Bands
An advanced compound powerlifting exercise that works the lower back, using a barbell.
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2
Deadlift with Chains
An advanced compound powerlifting exercise that works the lower back, using a barbell.
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3
Axle Deadlift
An intermediate compound strongman exercise that works the lower back.
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4
Rack Pull with Bands
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
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5
Reverse Band Deadlift
An advanced compound powerlifting exercise that works the lower back, using a barbell.
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6
Rack Pulls
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
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7
Seated Good Mornings
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
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8
Atlas Stone Trainer
An intermediate compound strongman exercise that works the lower back.
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9
Keg Load
An intermediate compound strongman exercise that works the lower back.
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10
Weighted Ball Hyperextension
An intermediate compound strength exercise that works the lower back, using an exercise ball.
Frequently Asked Questions
What muscles do deficit deadlift work?
Deficit Deadlift primarily works the lower back. The forearms, glutes, hamstrings, upper back, quads and traps assist as secondary muscles.
What equipment do I need for deficit deadlift?
Deficit Deadlift uses barbell.
Deficit Deadlift: is it suitable for beginners?
Deficit Deadlift is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of deficit deadlift?
Deadlift with Bands, Deadlift with Chains, Axle Deadlift train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my deficit deadlift reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; deficit deadlift can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Deficit Deadlift with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.