Barbell Deficit Conventional Deadlift
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Stand on a platform or plate an inch or two high, with the bar on the floor over mid-foot.
- Set up as usual, which will put the hips lower and the torso more horizontal than a floor pull.
- Pull to lockout and lower back to the floor.
FORM TIPS
- The extra range makes it harder off the floor and forces lighter loads. One to two inches is plenty; more than that changes the position rather than just lengthening it.
TARGET MUSCLES
Primary
- Glutes
- Lower Back
- Hamstrings
Secondary
- Traps
- Forearms
- Quads
- Adductors
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.