How to perform Barbell Deficit Deadlift with proper form

Setup

1. Deficit: Stand on a platform (1-4 inches high) to increase the range of motion.
2. Barbell Position: Place the barbell over your mid-foot.
3. Foot Placement: Feet hip-width apart with toes slightly outward.

Grip

1. Hand Position: Use a double overhand or mixed grip, just outside your knees.
2. Wrist Position: Keep wrists straight and in line with your forearms.

Initiate Lift

1. Hips and Chest: Drop your hips and lower your chest while maintaining a straight back.
2. Engage Core: Brace your core to stabilize your spine.

Lift

1. Drive Through Heels: Push through your heels, engaging your legs as you lift.
2. Hips and Shoulders: Extend hips and shoulders simultaneously to keep the bar close to your body.

Lockout

1. Stand Tall: Fully extend your hips and knees at the top.
2. Shoulders Back: Pull your shoulders back without hyperextending your lower back.

Lowering the Bar

1. Hip Hinge: Push your hips back while maintaining a straight back to lower the bar.
2. Keep Bar Close: Ensure the bar stays close to your body throughout the descent.

Tips

• Neutral Spine: Maintain a neutral spine to avoid injury.
• Breath Control: Inhale before lowering the bar and exhale as you lift.
• Footwear: Use flat-soled shoes for stability.

Common Mistakes

• Rounding the Back: Avoid hunching your back during lift.
• Raising Hips Too Soon: Ensure hips and chest lift together.
• Lifting Too Quickly: Control the movement throughout the range.

Following these steps will help you perform the Barbell Deficit Deadlift with proper form and effectiveness.