Deficit Deadlifts – Here Is Why They Are Badass
One effective exercise that can significantly improve your technique, strength & lockout is the deficit deadlift. Deficit deadlifts are not as common as you may think. To be honest, you probably rarely see them done at your gym let alone by someone who knows what the hell they are doing.
Once you see that person perform deficit deadlifts, you know for a fact he/she knows how to train or is after increasing his/her max personal record and shattering it by a landslide.
So how can they help with increasing overall deadlift strength & lockout technique?
Standing on an elevated surface using plates, blocks or any other items forces you to drop your hips lower.
Lower hips allow more quads to become involved assisting with the movement.
Why does it matter if quads are involved?
Simple, it translates to improved speed & explosive power off the floor on the conventional deadlift.
How You Perform Deficit Deadlifts In 2 Simple Steps
2) Drop your hips as you begin to pull. You will notice the elevated surface forces you to get lower than you would in order to start pulling the bar. Always keep in mind to have your lower back as flat as possible as you lock it out.
Word of warning: Deficit deadlift has known to kill people & lower backs if you are not properly warmed up.
Stretch your hips & hamstrings before to improve your range of motion & lessen injury.