Exercise variation is an essential aspect of Conjugate Method training. Using exercise variations allows an athlete to attain optimal training stimuli in a targeted and specific manner. If an athlete has an issue or weakness limiting progress, we can program relevant main or accessory exercise variations to solve the problem. 

Main exercise variations can be programmed using a variety of specialty bars, accommodating resistance, or increasing or decreasing a movement's overall range of motion. Typically, half of our max effort main exercises will be competition-relevant movements, with the other half being made up of exercise variations designed to deliver specific training stimuli based on the individual's needs. 

Whether an athlete wants to improve their squat, bench press, deadlift, or overall strength for sports performance, exercise variations will enhance training efficiency. Instead of taking extended time working through specific training blocks, we can identify an issue and immediately institute a plan to solve the problem. With athletes only having so much time to train each year, using the most efficient training method makes sense. 

The deficit deadlift is an example of a popular and frequently used deadlift exercise variation. Over the years, we have used it to solve a variety of lower body weaknesses and issues with deadlift technique. This exercise has helped many athletes pull 800 lbs or more at Westside.

Below, we will discuss the different deficit deadlift variations and offer tips for improving deficit deadlift execution. 

What is a Deficit Deadlift?

The deficit deadlift is a lower-body exercise variation that extends the overall range of motion of a traditional deadlift, placing an increased demand on the glutes, hamstrings, and lower back. This exercise is often used as a main exercise during a max effort training day but can also be used as an accessory exercise on both max and dynamic effort training days. At Westside, the deficit deadlift is one of our more frequently used deadlift exercise variations. 

During a typical monthly max effort lower exercise rotation, we will perform a deficit deadlift as a main exercise during at least one of our max effort training days. We typically work up to a top-set single when this exercise is scheduled. 

If an athlete is experienced with the exercise, we occasionally work up to a top set of three reps. However, less experienced athletes are advised to stick to singles, considering this lowers the chances of misgrooving the second or third repetition, which could lead to injury. Given the demand this exercise places on the glutes, hamstrings, and lower back, the rep count must be regulated based on the athlete's ability to maintain optimal form throughout the exercise. 

We can program deficit deadlifts during either a max or dynamic lower training session when used as an accessory exercise. In this case, we will perform deficit deadlifts as a primary accessory exercise immediately following the main exercise of the training day. This ensures optimal energy reserves are still available to allow for proper execution of the deficit deadlifts. 

We recommend following a 4 x 5-8 or 4 x 8-10 set and rep scheme when performing deficit deadlifts as an accessory exercise. 

No matter how you introduce the deficit deadlift into your training plan, lower body strength will undoubtedly improve. This exercise is incredibly demanding and can be programmed in a variety of ways to increase absolute strength, power, and work capacity. As long as the movement is executed safely, the deficit deadlift will provide significant gains in lower body strength. 

The Benefits of Deficit Deadlifts

The primary benefit of the deficit deadlift is the demand placed on the glutes, hamstrings, and lower back due to the overall range of motion being extended. This leads to significant improvements in glute, hamstring, and lower back strength, which greatly affects the strength and speed an athlete has off the floor during a competition deadlift. Not only will this help deadlift strength, but squat strength will also benefit.

The deficit deadlift can also be performed using even further extended ranges of motion. While the two-inch deficit is standard, we can work up to double it if we wish to place more demand on the lower posterior chain. As with any movement, those new to deficits should start with the standard two-inch deficit and increase the deficit as necessary to continue improving strength. 

Another benefit of using deficit deadlifts is improved deadlift starting position and posture throughout the lift. During a standard deadlift, athletes can perform the lift at a high level of intensity, even if the starting position is lackluster. With the deficit deadlift, strict setup and posture become more critical as the deficit or weight on the bar increases. 

Unlike the typical deadlift, where a lazy setup can still result in a made lift, the deficit deadlift requires an athlete to perfect their setup and remain disciplined throughout the set. 

The deficit deadlift also places a significant demand on the posterior chain. Similar to the giant cambered bar good morning or Romanian deadlift, it is a great exercise variation that targets the muscle groups that make up the posterior chain. This is why it is a great accessory exercise for athletes dealing with weakness related to the glutes or hamstrings. 

When appropriately used as a main and accessory exercise, the deficit deadlift is one of the most effective ways to improve deadlift strength off the floor. The increased demand placed on the glutes and hamstrings leads to increased levels of force production off the floor.

Increased force production allows an athlete to quickly work through the most disadvantageous joint angles experienced during a deadlift, lessening the energy used during the initiation of the movement and leaving plenty of energy remaining to complete the lift. 

If you want to develop a stronger and more technically sound deadlift, the deficit deadlift is one of the best deadlift variation options. 

The Different Types of Deficit Deadlifts

The deficit deadlift is an example of a competition deadlift variation. However, variations of the deficit deadlift allow us to deliver a more specific training effect if needed. This is common in the Conjugate system, where an exercise variation will have many other ways to perform the already modified exercise. These movements offer more ways to avoid accommodation and provide the athlete with relevant and meaningful training stimuli.  

The first way we can create a deficit deadlift variation is by performing the movement using the athlete's weak stance. This means that if an athlete typically pulls conventionally, they will instead perform the exercise using the sumo stance, and vice versa. For a conventional puller, the sumo stance will better target the hips and quads, while a conventional deficit deadlift will help a sumo puller better target the glutes and hamstrings. 

Another common deficit deadlift variation is the trap bar deficit deadlift. This variation is a great way to introduce the deficit deadlift, considering the reduction of spinal flexion when using the trap bar. Because of this, the trap bar deficit is also a go-to exercise for conventional sports athletes. The ease of learning the movement and the reduced risk of excessive spinal flexion help to ensure athletes remain safe while performing a difficult deadlift variation. 

The dumbbell deficit deadlift is another way to perform a deficit deadlift with a lowered risk of injury. Considering the dumbbells can be positioned to allow the athlete to reduce the amount of stress and flexion experienced by the lumbar and thoracic spine, we can use this exercise to teach the movement or as a deficit deadlift accessory exercise.

Sticking with accessory movements, we can also execute Romanian deadlifts using a deficit. This movement is typically reserved for athletes with significant posterior chain strength, considering the added demand on the glutes and hamstrings. The deficit will increase the overall stretch experienced by these muscle groups, so the athlete must have the strength to perform the movement in a controlled manner, avoiding poor positioning that could lead to injury. 

No matter how you introduce deficit deadlifts into training, these variations are undoubtedly an effective means of improving posterior chain strength, specifically the strength of the glutes, hamstrings, and lower back. 

Setting Up and Performing a Deficit Deadlift

When utilizing deficit deadlifts, the athlete must understand how to correctly set up and execute the exercise. When setting up a deficit platform, it is vital to choose the proper materials. At Westside, we typically use a combination of one- and two-inch rubber mats to build a deficit deadlift platform. 

However, athletes can also choose to use other types of platforms. Steel or bumper plates can make for good deficit platforms. If both are available, we recommend going with bumper plates, considering the rubber plates typically provide better foot grip. Wooden platforms can also be built, as long as they are built with quality lumber and hardware to handle significant amounts of body and barbell weight. 

The most important aspects of a deficit deadlift platform are its stability and the foot grip an athlete can achieve. 

Now that the deficit platform has been built, it is time to execute the movement. First, we want to step onto the deficit platform and get a feel for the extended range of motion. To do this, we will bend at the hip, reach down, and grip the barbell as if we were going to initiate the pull. This will give us an idea of the posture and position we can expect as we begin the deadlift from the platform. 

Once we know the degree to which the range of motion has been extended, we can calculate how much of a hinge we will need to ensure optimal torso posture and spinal flexion. With this information, we will then readdress the barbell and prepare to begin the pull. 

First, we want to grip the barbell like we do when checking the hinge height. We can use deadlift straps if the deficit prevents a full grip from being established. We will set our grip with the legs nearly locked out, allowing the hands and torso to get in the proper position before initiating the hip hinge. Keeping the hamstrings lengthened as we set up helps the athlete's reach allow for a firm grip on the barbell. 

Now that we have firmly gripped the barbell, we will sit into the deadlift by hinging at the hips. We initially stepped onto the platform to get a feel for the extended range of motion and to figure out how low the hip hinge must be set to ensure acceptable torso posture as the pull begins. Knowing how low to set the hinge prior to beginning the actual pull helps to limit spinal flexion and the overall risk of injury. 

As we sit into the hip hinge, we want to take in air to expand the diaphragm and lock it in a rigid trunk brace. Aside from estimating the hip hinge depth, this step is critical in ensuring a deficit deadlift is adequately performed without risking injury. If the hip hinge is correctly established and the trunk properly braced, it is almost guaranteed that the torso posture will remain optimal throughout the movement.

With the hip hinge adequately set and the trunk properly braced, we will then initiate the pull. We want an explosive but controlled pull off the floor, focusing on keeping the torso elevated and the arms lengthened. We want to drive through the pull with the pressure on the midfoot to heel portion of the foot. This helps to keep the burden placed on the posterior chain, and keeps the athlete balanced on the deficit platform.

Keeping the brace maintained and the torso elevated, we will continue driving through the pull with the spine remaining in acceptable ranges of flexion. If excessive spinal flexion becomes an issue at any time during the lift or if sudden pain occurs, we will quickly let go of the barbell and end the set. 

Once the barbell has been locked out, an athlete can elect to either drop it or quickly lower it while maintaining contact with it. We do not want to perform controlled eccentrics with a deficit deadlift, which can soon lead to glute and hamstring injuries if executed incorrectly. 

If performing multiple reps, we want to take time between each repetition to establish a controlled reset. This will allow the technique to remain optimal throughout the set and will help protect athletes from injury caused by improperly executed repetitions. 

Tips and Common Mistakes

The most beneficial tip we can provide regarding deficit deadlifts is to take the time to develop sound techniques at the specific deficit height you plan to use. As the deficit increases, the technique must be adjusted to establish a strong starting position and ensure spinal flexion remains acceptable. Whether you are working from a two or four-inch deficit, take the time to practice your technique and understand the changes that must be made when using each platform. 

Athletes new to deficit deadlifts often fail to take the time to truly adapt their technique to the demands of the deficit, resulting in reduced training effects and an increased risk of injury. Each exercise variation requires an athlete to adjust their approach and technique based on the demands of the variation. The deficit deadlift is no different and can injure an athlete if not taken seriously. 

Another mistake many athletes make is rushing their resets when performing multi-rep deficit deadlift sets. When performing a deficit deadlift, the hip hinge and trunk brace are crucial to ensure torso posture remains optimal throughout the lift. All it takes is one rushed rep, and suddenly, an athlete is dealing with a strained lower back. Be deliberate in your execution during each set and rep. 

For athletes completely new to deficit deadlifts, introducing the exercise as an accessory movement is often a better idea before moving on to heavy deficit deadlift main movements. The repeated effort work will allow athletes to get a feel for the exercise and adapt their technique to the movement before escalating the intensity of the training. This helps physically and mentally prepare the athlete for the demands of heavy deficit deadlifts. 

The final tip is simple: let the barbell go if the lift doesn't feel right. If an athlete initiates the pull and knows they are in a suboptimal position, they should immediately let go of the barbell. The deficit deadlift is made or broken on the setup and initial pull. If the lift begins with poor positioning, you can bet it will only get worse. 

Frequently Asked Questions

Q: How much of a deficit should a beginner use?
A: Typically, beginners will use a 1-2" deficit.

Q: How much of a deficit do Westside lifters typically use?
A: We often use a 2-4" deficit. However, we have used up to a 6" deficit as well. 

Q: Can deadlift straps be used during deficit deadlifts?
A: Deadlift straps should be used any time grip strength affects the amount of weight an athlete can train with. If you can use the deadlift straps to lift another few sets, go for it. 

Q: Can beginners use deficit deadlifts?
A: Yes. However, we recommend that beginners perform deficit deadlifts as an accessory exercise, limiting the deficit to 1-2".

Q: How does a deficit deadlift differ from a regular deadlift?
A: The deficit deadlift extends a regular deadlift's overall range of motion. The deficit increases the demand on the glutes, hamstrings, and lower back. 

A Matter of Efficiency

Using exercise variations is one of the best ways to accelerate the gains made during barbell training. While classic movements such as the squat, bench press, and deadlift will undoubtedly help improve an athlete's strength and physical capabilities, exercise variations do so to an even further degree. 

We can deliver specific training stimuli to target weaknesses limiting strength and sports performance by using exercise variations. 

When designing a training program, efficiency is the name of the game. We want to maximize the training time we have, ensuring the most gains are made in the allotted time. With the Conjugate Method, we seek to find weaknesses, and then we attack those weaknesses with sensibly chosen main and accessory exercise variations. 

Efficiency is what separates the Conjugate Method from all other strength training methodologies. We can optimize training session to session based on the athlete's current needs. We are not limited depending on what training phase we are currently in; we can immediately make changes to improve performance.

Sources:

Simmons, L. (2007). Westside Barbell Book of Methods. Westside Barbell.

Verkhoshansky, Y., & Siff, M. C. (2009). Supertraining. Verkhoshansky.