Last updated February 2, 2026

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Deadlift - Deficit (Barbell)

Stand on a plate or low platform. Perform deadlift. The extra range of motion makes it harder off the floor.

Quick facts

Primary and secondary muscle groups targeted by this movement.

hamstrings

glutes (max)

What you need and how to position yourself before starting.

barbellplate

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand on a platform or a weight plate to create a deficit, with your feet hip-width apart.
- Position a barbell over your midfoot, ensuring it is centered.
Step 2Grab the Bar
- Bend at your hips and knees to reach down and grasp the barbell with an overhand grip, hands shoulder-width apart.
- Ensure your grip is firm and your arms are straight.
Step 3Position Your Body
- Lower your hips and keep your chest up, engaging your core and retracting your shoulder blades.
- Your back should be straight, and your gaze should be forward to maintain proper neck alignment.
Step 4Lift the Bar
- Push through your heels and extend your hips and knees simultaneously to lift the barbell off the ground.
- Keep the bar close to your body as you lift, driving your hips forward.
Step 5Lockout
- Stand tall at the top of the lift, fully extending your hips and knees.
- Ensure your shoulders are back and your chest is proud at the top position.
Step 6Lower the Bar
- Hinge at your hips and bend your knees to lower the barbell back to the starting position.
- Maintain control and keep the bar close to your body as you descend.
Step 7Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form throughout each lift.
Step 8Finish the Exercise
- After completing your reps, carefully stand upright with the barbell in front of you.
- Safely place the barbell back on the ground or a rack.