DEFICIT DEADLIFTS: The Secret Weapon for Bigger 1-RMs!

BEST SHOES FOR DEADLIFTS: thatfitfriend.com/best-deadli...
The deficit deadlift is one of my all-time favorite deadlift variations for increasing general strength and my deadlift 1-rep max.
The deficit deadlift is great because it challenges you through a greater range of motion and it can be useful for teaching lifters to better utilize their quads - a cue that is heavily underused, in my opinion.
In my deficit deadlift guide, I'll cover all of the key details you need to know before programming them for your own gains.
0:00 How To Deficit Deadlift
2:59 Why Do Deficit Deadlifts
4:29 Deficit Deadlift Mistakes to Avoid
5:21 Takeaway Thoughts
If you're a deficit deadlift beginner then I'd highly suggest starting from a small deficit and working your way up.
BEGINNERS
3-4 sets x 6-8 reps
Intensity: 3-4 RIR
INTERMEDIATE
4-5 sets x 4-6 reps
Intensity: Ascending load from 3-4 RIR to 1-2 RIR top set
Deficit deadlifts will change your form slightly so it's important to give yourself time to adapt to the mechanics and demands of this exercise.
Performing deficit deadlifts with tempos and moderate intensities is also a good idea for building general strength and power.
#deadlift #deadlifts #strengthtraining
READ SOME OF MY SHOE CONTENT
Best CrossFit Shoes: thatfitfriend.com/best-crossf...
Best Weightlifting Shoes: thatfitfriend.com/best-weight...
Best Barefoot Shoes: thatfitfriend.com/best-barefo...
Best HIIT Shoes: thatfitfriend.com/best-hiit-s...
Best Hybrid Training Shoes: thatfitfriend.com/best-traini...

[@stronghomegym]

That is a lot of shoes! When’s the 2024 best weightlifting shoes video dropping?

[@thatfitfriend]

Coming soon! It's on my Feb to-do list!

[@ibrahimkhan-ej6oh]

Nicely Explained

[@thatfitfriend]

Thanks, brother!

[@lukepaulson3428]

Thanks friend!

[@thatfitfriend]

Thank you!

[@EADYT]

I really love your vidoes! but must ask, when you do the deadlift, aren't you doing it too fast? the drop I mean? I prefer to do it more with "control", I am not saying to do it "slow", but you know, with more control

[@thatfitfriend]

Depends on the intent. Sometimes I'll program eccentric tempos on deads, but when the goal is moving weight and power output I'm not super concerned with my eccentric and I'll work that movement pattern with diff exercises like RDLs, for example

[@khoale9292]

I started doing deficit deadlift for the last 3 weeks and I am standing on 25lb plate. But everytime I do it my back hurts for half a week. Any suggest on how to get rid of that? What I maybe doing wrong and how to fix it.

[@thatfitfriend]

IMO, you're likely doing one of two things (maybe both), 1. Not adjusting your hips so you're putting a lot of stress into the lumbar due to the elevated surface versus bringing your hips up a smidge and bringing your knees a little more forward. Doing this should help. 2. You might be going too heavy too quickly per your strength needs. I'd check your hip position then go a tad lighter and add a tempo to see if you're still noticing your back a ton post/during your session Keep in mind, I haven't seen your tug so this is all speculation and I could be wrong. Send me a video on IG if you want!