- Steps 1
Begin driving through the heels to move the weight upward
- Steps 2
Lift it up until your body and torso are straightened as you drive your hips forward into the bar
- Steps 3
Exhale and lower the bar by bending at the hips
- Steps 4
Return to the starting position
- Steps 5
Repeat for the desired number of reps.
The Deficit Deadlift primarily targets the glutes and hamstrings. Begin by having a platform that you can stand on, around 1-3 inches in height. Approach the bar so that it is centered over your feet. Your feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract.Typically, you would use an overhand grip or an over/under grip on heavier sets.With your feet, and your grip set, take a big breath and then lower your hips and bend the knees. Look forward with your head, keep your chest up.
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