Deficit Deadlift

FESCH.TV INFORMIERT:

The deadlift focuses on lifting dead weight off the ground to hip level without using momentum to assist the weight on its path up.

Bodybuilders use the deadlift to promote muscle growth in their entire posterior chain (muscles on the back of the body).

The deficit used when performing deficit deadlifts increases the range of motion during the exercise and thus increases the time under tension placed on the targeted muscle groups.

Stand on a 1-2.5” platform which elevates your feet slightly off the floor.
Position the bar over the top of your shoelaces and assume a hip width stance.
Push your hips back and hinge forward until your torso is nearly parallel with the floor.
Reach down and grasp the bar using a shoulder width, double overhand grip.
Inhale and pull up slightly on the bar while allowing your hips to drop in a seesaw fashion. This phenomenon is commonly referred to as “pulling the slack out of the bar”.
As you drop the hips and pull up on the bar, set the lats (imagine you’re trying to squeeze oranges in your armpits) and ensure your armpits are positioned directly over the bar.
Drive through the whole foot and focus on pushing the floor away.
Ensure the bar tracks in a straight line as you extend the knees and hips.
Once you have locked out the hips, reverse the movement by pushing the hips back and hinging forward.
Return the bar to the floor, reset, and repeat for the desired number of repetitions.