The deficit deadlift extends the deadlift's range by elevating your feet 2-10 cm, forcing a deeper starting position with more knee and hip flexion. That extra range attacks the weakest link of most pullers - the first inches off the floor - and builds leg drive, back positioning under stretch, and off-the-floor speed. Powerlifters use it to fix slow starts; weightlifters use it to strengthen pulls beyond competition range. It humbles your normal deadlift numbers by 5-15%.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.65x | 0.45x |
| novice | 1.1x | 0.8x |
| intermediate | 1.55x | 1.1x |
| advanced | 2.2x | 1.55x |
| elite | 2.65x | 2x |
1RM as a multiple of bodyweight (typically 85-95% of conventional deadlift).
Where does your Deficit Deadlift land?
Log it once and the app places you on this table automatically, then tracks the trend.
Start with a modest 2-5 cm deficit - more is not better if your back rounds at the bottom. The flat-back rule is absolute here: if you can't set a neutral spine in the deeper start, reduce the deficit or the load. Program it in the 3-6 rep range at 70-85% of your conventional 1RM, typically in early training blocks. Dead-stop every rep; the stretch reflex is what you're deliberately removing. Flat shoes or barefoot heighten the effect.
Progression: master a solid conventional deadlift first (this is an advanced variation), then start from a single 2.5 cm plate deficit with 60-70% loads.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.
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