Deficit Deadlift
Muscles worked: Back, Glutes (assisted by hamstrings, quads, forearms).
How to do it
- Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height.
- 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.
- Lower the bar by bending at the hips and guiding it to the floor.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Stand on a plate or low block
- Longer pull - stay patient off the floor
Logging it
IronPack suggests working in the 3 to 6 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Loading the bar? Use the plate calculator, and check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Chin-Up - back, biceps
- Lat Pulldown - back
Track the deficit deadlift properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.