7 incredible benefits of deficit deadlifts

Titus Perry

NASM-CPT, NASM-PES, AFPA-CHN

Deadlifts are an incredible tool for many trainees. It's a staple for many looking to maximize strength and raw power... and for good reason. It's one of the few exercises that truly target nearly every major muscle in our bodies from head to toe. Many of you reading this will already be familiar with deadlifts and some of their variations, like the conventional & sumo stance as well as the different tools that can be used to perform them, like the barbell, trap bar, and even dumbbells. But even when you've made use of every tool and every stance, you may still be leaving size and strength gains on the table with regards to your deadlift. Today's topic will cover how making one small change to how you do your deadlifts can be the ultimate game changer for your physique and athletic performance!

First thing's first: What is a deficit deadlift?

There is not a significant difference in the outward appearance of a standard deadlift vs a deficit deadlift. At least not at first glance, it is technically the exact same movement. Though the difference between them is key to understand. As I explain what deficit deadlifts are, I will be referring to the barbell in my explanation of the movement, though, as stated above this can be done similarly with a trap bar or dumbbells. Now, without further ado, let's get into it!

When we perform a standard deadlift, we stand with our feet on even ground the same height as the barbell on the floor. During a deficit deadlift, the bar sits anywhere from 2-4 inches below our usual starting position, consequently elevating our center of gravity. This is achieved by standing on a bumper plate or some other small and sturdy platform to elevate us. What happens when we elevate our center of gravity this way, is that we have to compensate for this disadvantaged position and sit deeper into our starting position before we can initiate the movement. The greater depth/ROM (range of motion) this forces you to achieve as the lifter will allow you to utilize greater muscle and tendon stretching, activation, and neural output. All of which are driving forces of strength development as has been talked about here. This will also help to minimize the risk of an unnecessary injury. This greater depth also increases the range of motion with which we work from and results in greater activation of the same muscles that we typically activate in a standard deadlift (which is essentially everything). But, especially for our legs.

This will require greater stabilization of your core and heavy reinforcement of your lifting technique. It is vital that this is taken into account as improper form is perhaps the leading cause of training injuries, followed closely by ego lifting and training without adequate recovery.

Why deficit deadlifts are king

Deadlifts have been highly renowned the world over as one of the best and most potent full body strength movements ever created. As previously stated the deadlift can be completed with a variety of tools. The only other compound lift that rivals it is the squat, though, I'd argue the deadlift is still more effective as a full body exercise as it incorporates the upper posterior chain as well as the grip very intensely in a way the squat simply doesn't. With this said, the squat definitely has its place in the mount rushmore of exercises, but we will cover that topic at a later date.

Benefit #1 - They improve range of motion

This first point goes without saying, but the additional depth demanded from deficits means that the bar must travel through a greater ROM (range of motion), eliciting improvements in strength from a deeper starting point. This benefits connective tissues tremendously, particularly in the lower body, as well as improving flexibility around the ankle and knee to some extent.

Benefit #2 - They increase strength & muscle activation

This second point seems just as intuitive as the first, but there is much to be said for the strength boost that comes with this modification. It forces the brain and CNS (central nervous system) to trigger an uptick in the number/intensity of muscles contracted to pull the same weight from a greater depth for a greater distance.

Understanding how this triggers increases in strength simply comes down to understanding that strength is driven in large part by the body's ability to recruit muscle fibers efficiently based on the demands placed upon them.

You can learn more about this process here.

Benefit #3 - They increase power & neural efficiency

It's a no brainer that an increase in strength can naturally lend itself to an increase in power, though these are not exactly the same, they do overlap. Strength is expressed through how much force you can produce. Power is expressed through how quickly such force is applied. Explosive lifts with heavy enough weight generally ranging from 50%-85% of your 1rm will provide ample increases in speed of force production.

Benefit #4 - They boost metabolic health

Like with any heavy compound multi-joint movement, deficit deadlifts trigger a significant uptick in various metabolic pathways throughout the body to support recovery and adaptation. This is done through acute increases in growth hormone, testosterone, glucose utilization, nitric oxide production, and more.

Over time these regular, acute spikes help to improve body composition as your body continues to adapt to the demands of the exercise(s).

Benefit #5 - They improve grip strength

A standard deadlift is taxing enough on your grip, especially with heavier loads or higher reps. Pulling from a deficit simply adds to this as you are forced to carry the load a second or two longer to complete the full range of motion. This additional time under tension creates a stronger stimulus which strengthens the grip over time. This is not as minor as it seems and it is very important as the grip is generally the limiting factor for many movements like deadlifts, pull-ups, chin-ups, farmers carries, sled pulls, rope climbs, and more.

Benefit #6 - They add variety to your program

The ability to mix things up in your training routine can sometimes be all that's needed to keep engagement and program adherence sustainable. This is a fun and challenging variation to introduce into your training if you're looking for a way to mix up your routine without sacrificing training quality.

Benefit #7 - They're scalable

Deficit deadlifts can be scaled through just how much of a deficit you're pulling from. You can create a deficit as little as 2 inches up to as much as a foot. It is worth noting that you should be careful and deliberate in how much of a deficit is used when first attempting this variation. Even an extra 2 inches can make a significant difference in how difficult your lifts become. Don't be overzealous starting out as it can drastically increase your risk for injury. Get strong in the standard format before scaling up.

Final thoughts

It is worth noting that deficits can be used in a number of other exercises such as RDL's, Bulgarian split squats, and even push ups. The same benefits derived from doing them here extend to those exercises as well. Give this modifaction a try and test the incredible benefits for yourself! You can thank me later.

For more helpful nutrition and fitness tips, click the link to explore additional resources that will empower you on this journey. Remember, it's never too late to invest in your health and well-being.

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