Deficit Deadlift (Deficit Pull)

Deficit Deadlift Instruction

• Find a platform, mats, or plates you can stack & stand on that are 1-3 inches tall.
• You do not want a deficit of more than 3 inches. 
• Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
• Rib cage set over your pelvis with your abs/obliques engaged.
• Have the bar positioned over your shoelaces.
• Feet are just inside shoulder-width.
• Set your feet as if you are about to jump as high as possible.
• With your knees slightly bent, tighten your mid-section and hinge at your hips to grab the barbell.
• Maintain a neutral spine throughout, never rounding or arching your back.
• Grip the bar just outside your knees.
• Re-tighten and engage your body for the lift. You are trying to take all the "slack" out of your body. Imagine pulling your hips into proper position.
• Raise your hips slightly then lower
• Activate your upper back & lats by trying to break the barbell with your hands.
• Screw your feet into the floor.
• Take a deep breath to brace your core.
• The barbell should be underneath or level with your chest. Arms are fully extended.
• Neck is in a neutral position.
• Drive your feet through the floor and stand up. 
• Maintain your core tightness throughout the movement.
• Squeeze your glutes at the top.
• Keeping your knees slightly bent and core tight, hinge at the hips to lower the weight back to the starting position.
• You can release/drop the weight once it is past your knees.

*Tips*

• For a more extensive look at the deadlift, read this piece about the biomechanics of it.
• Make sure the plates you are using have the diameter of a 45lb plate (450mm).
• Avoid arching your back excessively. This is false sense of core stability.
• You can employ a mixed or a standard pronated grip. 
• Do not "look up". You want to maintain a neutral neck position.
• Keep the bar as close to your body as possible