Hinge · Compound
Deficit Deadlift
Targets Hamstrings, Glutes, Quads with an optimal working range of 3–6 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Deficit Deadlift:
- 1 Stand on 1–2 inch platform or bumper plate
- 2 Set hips and brace core tight
- 3 Drive floor away aggressively through leg drive
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Rounding lower back due to increased depth
- ✕ Hips shooting up first
Programs Featuring Deficit Deadlift (5)
GZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block)
Cody Lefever’s high-volume 4-day powerbuilding block stepping Tier 1 lifts from 10RM down to a Week 6 1RM peak while driving massive Tier 2 and Tier 3 bodybuilding hypertrophy.
Calgary Barbell 16-Week Powerlifting Program
Bryce Krawczyk’s renowned 16-week, 4-day competition powerlifting cycle progressing from high-volume hypertrophy and paused variations into heavy competition triples, doubles, and meet peaking.
TSA 9-Week Intermediate Approach
The Strength Athlete’s (Bryce Lewis) classic 9-week, 4-day powerlifting cycle balancing high-frequency Squat, Bench Press, and Deadlift specificity with upper-back volume.
Candito Linear Program (4-Day Strength & Control)
Jonnie Candito’s 4-day Upper/Lower linear progression pairing Heavy Lower and Heavy Upper 3×6 days with Control & Hypertrophy days using paused squats, paused deadlifts, and paused bench press.
Sheiko #30 (4-Week Accumulation Cycle)
Boris Sheiko’s 4-week high-volume accumulation cycle following #29, featuring double-wave Squat and Bench Press sessions at 75%–85% 1RM to build technical mastery and work capacity.