“The deficit deadlift is a big-bang-for-your-buck movement that works a ton of muscle and moves a heavy load through a full range of motion around the hips. It will strengthen a majority of the body's musculature, including the calves, hamstrings, quads, adductors, glutes, erectors, abs, lats, traps, rhomboids, and forearms," says Bret Contreras, MA, CSCS, and author of Advanced Techniques in Glutei Maximi Strengthening. "It also revs up the body's metabolism so you burn more calories after the workout.”
You may want to slip off your shoes for this one, Contreras says. "Many strength coaches have their athletes deadlift barefoot, as they believe that it provides a training effect for the small intrinsic foot muscles, which is good for the arches, as well as proprioception and balance.”
How to do it: Stand on a plate, box, or step. With the barbell positioned near the shins, sit back and bend over at the hips while keeping a neutral spinal position. Grasp the barbell and lift the weight by extending your knees and hips simultaneously. Don't lose the arch in the low back and squeeze the glutes to lock out the lift. Lower the weight in reverse; remember to sit back, skim the body with the bar, and keep a stable core. Perform 3-5 sets of 3-8 repetitions.
