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A Simple Deadlift Variation That Breaks Sticking Points
Deficit deadlifts train you to drive harder with your legs and build speed from the floor, making them one of the best fixes for slow pulls.
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By standing on a small plate or platform, you start from a slightly deeper position. That extra range forces your legs and hips to work harder, builds explosive power off the ground, and teaches better mechanics under load. For lifters who can lock out heavy weight but struggle with that first inch, deficit deadlifts attack the problem directly.
The lift looks almost identical to a regular deadlift. The difference is that the deficit makes the bar harder to break from the floor. Over time, this carries over to faster, stronger pulls when you return to the standard version.
Programming is simple. Start with 50 to 60 percent of your max, keep reps in the 3 to 6 range, and run the variation in short cycles of 4 to 6 weeks. Focus on clean form and powerful leg drive rather than pushing max weight.
If your sticking point is at the start, few variations deliver as much return as the deficit deadlift. Train it smart, then watch your regular pull move quicker and smoother than before.
Need more? Check out the powerlifting app for specific programs.
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