Deficit Deadlift: muscles worked and form

Log it in Platesmith. The app shows last time's numbers on every set of Deficit Deadlift, times your rest and tells you when to add weight. Free, with no ads.

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Muscles worked

Main	Erector spinae, Gluteus maximus
Also	Hamstrings, Quadriceps, Trapezius

Setup

The deficit lengthens the bottom range. Drop the load ~10% from your conventional pull.

How to do it well

Stand on a 2-5cm platform
Take extra time to set the brace
Push the floor away from the deeper start

Common mistakes

Rounding to reach the bar
Using a deficit too high for your mobility

Free programs with Deficit Deadlift

Deadlift Builder (4 day)
Top Set and Back-offs (4 day)

Similar exercises

Block Pull
Deadlift
Snatch-Grip Deadlift
Rack Pull
Back Extension
Jefferson Curl

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.