Stacking several thick plates can actually be dangerous because it puts your spine in a vulnerable position. Tape, chalk, and hand grips can all help. Because you’re hanging onto the barbell a little longer, your grip might feel this more than the traditional deadlift.If you’re taller and need to widen your stance, you can use two plates side by side, placing one foot on each.But we still want to offer more guidance! Here are a few suggestions for getting the most out of this lift. If you can deadlift, then you can probably deadlift from a deficit. The deficit kind of puts you at a “disadvantage.” So, when you remove that disadvantage, you end up stronger from it.
Think of it like this: Whatever you can deadlift from a deficit, you can deadlift from the traditional position even more. Plus, it can expose weaknesses in your deadlift that you might not notice otherwise. However, it’s going to challenge your mobility and range of motion just a little bit more. Translate to other lifts, like your squats.The deficit deadlift has many things in common with the traditional deadlift. Reverse the motion and lower the barbell back to the ground, maintaining control throughout the entire range of motion.From this position, drive your heels into the floor and pull the barbell off the ground, returning to full extension at the top.Your hands should be about shoulder-width apart. Hinge at the hips and soften your knees to bend down and grip the barbell.While standing on the plate, position yourself in front of the barbell with your feet about hip-width apart.Use a plate or stack of plates as an elevated surface.However, your starting position means you’ll have to reach a little lower to grab hold of your barbell: The mechanics aren’t all that different from a traditional deadlift.
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