No announcement yet.

Deficit Deadlifts stronger than Competition Deadlifts?

  • Filter
  • Time
  • Show
Clear All
new posts

  • Deficit Deadlifts stronger than Competition Deadlifts?

    Hi all,

    I've started incorporating deficit deadlifts (5 cm / 2 inches, standing on a bumper plate) as accessory movement very recently (second week right now).
    My deadlift stance is conventional, and I'm usually weak off the floor, so I thought this might help.
    I'm doing them on my squat day and without belt to keep the load a bit lighter.

    I was expecting a very humbling experiece, but quite the opposite happened. In fact, despite being done after my squats and without belt, the weight feels significantly lighter and moves faster than my normal deadlift (assuming equivalent weight, reps and beltlessness).

    Now I'm puzzled as to why this is the case, and was wondering whether any of you ever made a similar observation.
    Is it something about the lower starting position that may be helping me get in a better position? If so, is there any way to get the same benefits for my normal deadlift?

    Thank you and best regards


  • #2
    I expect the deficit DL to move a bit faster off the floor - typically due to more spinal flexion/hips closer to the barbell - but decreased velocity as it approaches lockout. Also, some days are just like that and it may not be the movement at all.
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Periā„¢ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///