Deadlift Series #4 - Deficit Deadlift Tips/Tutorial - How to Benefit from Accessory Deficit Pulls

[@runthenumbers9698]

I do an 8 inch deficit deadlift (That's 2x55 lb bumpers high). Juust low enough that I don't have to worry about crushing the top of my foot with the bar. Not sure if I'm going to do it forever, but I dig it. I started to do it because I was starting to notice flexibility loss in my hamstrings after focusing more on deadlifts. When you are able to preserve flexibility by just making a small adjustment to your lifts... I'm a fan. It also adds load to a longer range of motion. Every inch you add is another inch added to your rep. I'm a big fan of less weight, better reps. Another favorite of mine... if I'm stuck on the deadlift station because there's no squat racks open, I'll use a trap bar, stack up 3 55s, and do 12" deficit deadlifts instead (with straps). It's more of a deep narrow squat really. It has the added benefit of being better able to squat deep. You would think balance would be an issue on a narrow platform but since you're carrying the weight low, it's actually MORE stable than a regular squat... plus, if you are having balance issues at the bottom of your squat, you can just drop the weight (at the bottom of your squat, you're weight is only a few inches off the ground). It's also really great for squatting to fatigue without a spotter. At the end of normal squat sets, you get to the last few reps and you aren't sure if you want to go down because you aren't sure if you can get back up. Well, in this case, you don't have to worry, because you can just drop the weight at the bottom of your squat. You can literally keep going until fatigue. the weight drags you to the bottom of your squat... and just let go of the bar. Myself, every so often, I'll do a punishment set. I'll go past fatigue, and then I will continue trying to rep for like 30 seconds until I'm at the bottom of my squat completely unable to move the weight at all. Look out for charlie horses though. Make sure you tense up your legs when you stand up, and make sure you have a plan for getting down from that 12" stack. If your legs are jelly, you might need help down after a set past fatigue. I once lifted a leg to step down, got a charlie horse, my landing leg collapsed when I got to the ground, and I ended up flat on my ass with my inner thighs throbbing. Don't do that. Take your time or ask for help down if necessary.

[@GVS]

Thoughts and prayers

[@meatisboring1708]

This is great for order selecting muscles. I used to do this back then.

[@Matthew-rc1xt]

This has helped my deadlift so much, thank you.

[@heveyweightheveyweight5399]

Thank you for uploading these videos Alex Friday on payday I'll be purchasing another book of yours . Really like starting my day off meal prepping listening to your videos it sets the tone for the day an gets me super excited for lifting . Can you please do a video on proper hamstring work for the deadlift reps an excersises . My gym does not have much equipment. And I can only do so many stiff Legg deadlifts an I'm not sure what deficit level I should use .anyways I posted this before the video was over so I apologize if you answer any my questions before the video is over thanks again brother

[@devthegod298]

Why pay when you get information for free

[@KeelanTatarliovvvvv]

I struggle with getting in the lock out position. Anything above my knees (obviously when I’m doing heavy ass sets), I find I get stuck. Deadlifting is a craft! But I love them haha.

[@CJHan]

Barbell hip thrusts.

[@stevenkingsley7781]

Rack pulls with the pins set at the height you struggle from

[@HolidayFortnight]

Keelan Tatarliov i would say heavy block pulls 2-5” off the ground would help. Above the knee rack pulls have very little carry over to deadlifting and are mostly a bro lift. The lock out is usually the easiest part of the DL, so make sure the set up is perfect, the back and core are rock solid, the slack is out, and pull explosively with confidence. A lot of people miss the lockout of a heavy DL because the heavy weight was too intimidating. This is where heavy block pulls can help.

[@chasehartman9918]

Hey man my lower back feels much better in a deficit deadlift and much stronger in deficits, why do you think it’s like that?

[@CuddlesOG]

Im the same, im slightly stronger deficit deads than conventional and i also feel it better too. Its just more leg drive and your probably quad dominant. May be a sign you need to work on your hamstring strength as well

[@JbskMsj]

Do you have long legs? Am 6ft2 with long legs and 120kg feels lighter than normal deadlifts

[@farhanhussain_]

People with leverages that are more favorable for squats may feel comfortable with deficit deadlift or snatch grip deadlift bcoz legs are more in squat type position. Conversely, ppl with deadlift friendly proportions (long limbs) feel the opposite.

[@dewarhasbegun6303]

Hey man good job on this video

[@LAlberticoS]

Good execution!!!

[@therawstrength1998]

How do you set up using straps vs bare hands? I have a top down setup normally. But when i add straps ,i found it hard to get a neutral spine and good bracing. Can you suggest me something?

[@AlexanderBromley]

I know what you mean. Finding the sweet spot to start the pull from is different with straps vs bare hands. I strap in with my hips high, in a stiff leg position. Once they are tight, I drop my butt down and back as I rock my weight back on to my heels (thinking vertical shins). As I build tension into my hips and lean back, I use the bar as a kind of counterbalance to keep from falling back. Once all the tension is built in my hips and I'm ready to go, the VERY LAST thing I do is flex my stomach like I'm about to get hit with a canonball and breathe deep into my tensed abdominals. Because my setup is so deliberate, it doesn't look much different than what I do here. If you are a 'grip and rip' guy, it will take some practice.

[@therawstrength1998]

@@AlexanderBromley what you describe here is very much the same as i set up but with out straps. but when i add straps it took a long time to get set up like 1 minute or so. By thiat time i feel like my hamys and hips have no power to drive..

[@AlexanderBromley]

Sounds like you just need practice with the straps! It takes me about 5 seconds to get my straps in. You can also kneel while you do it to save the energy.

[@elizabethdorchester5307]

Hi thanks for these uploads they are very well done . Also the way you have strengthened certain areas to support injured areas is nothing short of inpressive I can see your clearly strong very strong and your techniques are impressive . If i may can i suggest something a few things if thats ok . Firstly cinnamon the real stuff from sri Lanka in heavy doses for infamination and it lowers blood pressure . Also break meals into 8 cycles but just eat fish for 6 months for protein and continue with other vegetables as normal and carbs . The oils over 6 months will litrally lubricate your joints but takes half a year and needs repeating ect . I know your know about de loading and pls know im just another bum in the shower but i also loft heavy . Not as heavy as you and i havent been able to counter the injusrys as well as you but these things seriously helped . Iv no doubt you know a librarys worth of info on all this but i just wanted to be helpful if possible . Thanks

[@vishaalabhinav3328]

GIven your bicep issues and the inherent risk, albeit small, of mixed grip DL, why don't you opt for a hook grip? I'd love to hear your take on hook grip

[@AlexanderBromley]

Hook grip is great, I'm just stronger mixed grip at this stage. If I ever do a PL meet again, I will likely put some serious time into developing a hook. My under hand is the bicep that tore, and that elbow now locks out fully (whereas the other one is about 15 degrees short). Given that and the fact that I've pulled mixed for many years without issue, I'm not overly concerned about it for the time being.

[@OlMoldy]

You ever check out McGills back mechanic book?

[@jacobhenderson9605]

Looking strong as shit my guy. If our lower back is weak what can we do to strengthen it without destroying your CNS on deadlifts?

[@AlexanderBromley]

Thanks boss. The big question is if the lower back is actually what's weak. I have a few vids on bracing, and long story short, your spine is happy when your erectors, obliques, abdominals, and all of the other muscles that stabilize the spine are pulling together with equal tension (think of guy wires holding up a large radio tower). Most everyone overworks their lower back, but no one overworks their abs. My biggest recommendation would be to prioritize situps, leg raises, planks, and side bends before your lower body work. Practice bracing exercises to learn how to use your abs like a lifting belt. Strong abs make a healthy lower back.

[@farhanhussain_]

@@AlexanderBromley dear Alex, can we replace deficit deadlift with snatch grip deadlift? Both actually increase the ROM and require you to pull from lower position. I think snatch grip deadlift shall allow less weight than deficit deadlift bcoz of very wide hand placement.

[@bestwesterner]

@@farhanhussain_ I’m just thinking about just doing a snatch grip deficit deadlift. We’ll see how that goes

[@rednekwop]

I’m wondering why your wearing the running shoes while deadlifting ? In my opinion your lower back would benefit greatly from going shoeless or at least a chuck type show. Great job !!!!!!!!!

[@AlexanderBromley]

I compete in strongman, which is always on unlevel ground. Ill kick my shoes off for deads in contest, being picky about footwear is not a benefit. Ive hit my all time squats in these. Unless it actively solves a problem, I find the fixation on footwear overblown

[@delanchan699]

Do you think Deficit deadlifts are more or less fatiguing?

[@williamhendrix3253]

what if your gut gets in the way on deficits........?

[@serg_4ever]

lose weight

[@snorlaxcom]

why with shitty running shoes? how does that help?

[@AlexanderBromley]

I used to get shit when I was new because I lifted in a pair of Nike Shocks, which is likely the worst shoe you could lift in. I was used to it; didn't effect my performance and changing footwear didn't improve my numbers. After years of experimenting, I realized that you adapt to how you train: what you are comfortable in is infinitely more important than somebody else's idea of perfect lifting conditions. And let's not forget that perfect lifting conditions don't exist in Strongman. Events are held on a variety of surfaces; I've deadlifted on sloped driveways, in soft grass, and even on gravel. Obsessing over perfect lifting conditions doesn't make you better, it makes you dependent.

[@kdh441]

why are you lifting in those shoes do you want to rock around like that

[@AlexanderBromley]

Because shoes affect your deadlift as much as gloves affect your press.

[@heveyweightheveyweight5399]

Do you have PayPal so I can make a donation maybe.buy you a beer

[@shooterwoods8810]

Alex gave you a thumbs up on the video but IF YOU WANT A STRONGER back STOP TAKING THE LORD'S NAME IN FAME!!!

[@ronaldkennedy2401]

hey mark rippatoe,your not a spring chicken anymore.a set of 10 with 545 is a little much.maybe keep your reps real low or drop the poundage a little.i like your channel.but you wont be making any more videos if your talking to jesus.not making fun,I'm 60.

[@AlexanderBromley]

Reps arent nearly as taxing on me as weight is. A hard set of 3 causes more inflammation and takes longer to bounce back from than any set of 10 or 15 I ever did. Either way, low reps wont help me when I sign up for a show featuring a deadlift for max reps in 60 seconds. When I'm ready to take it easy I'll know I'm done competing.