Maybe you’ve heard the term “deficit” floating around at the gym, but do you really know what that word means or why it’s important to occasionally mix it in your routine?
A deficit deadlift is created when you stand on a weight plate or short platform—think those colored plates used for deadlifts in the “leg area” of the gym—usually around one to four inches in height.
First off though, be sure that you’ve got a solid foundation of deadlifts before you attempt a deficit variety. Deadlifts are a master full-body move, working back, hamstrings, glutes, traps and more, but it is key that this movement, due to its complexity is performed with the correct form.
Deficits add height to your deadlift, meaning you’re lifting the weight for an extended period of time, amplifying your full form. The additional lowering of your arms equates to an increase in range of motion and helps to target more of the posterior quad muscles.
Here are a few tips on proper deadlift form that you may not think about.
- Keep your chest forward, shoulders back and head up, maintaining a flat back
- Don’t stop the momentum during the movement- keep moving and breathing
- Maintain fixed knees, not to bow them in and out as this may cause knee strain
So, if you’re not already adding deadlifts into your workouts, do it. And if you’re not mixing it up with deficit deadlifts, try them.
As always, if you’re curious if you’re deadlifting with the proper form, be sure to ask our trainers for help!