Deficit Deadlift is a compound exercise targeting the back: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: legs, glutes. Equipment: barbell. Difficulty: advanced, requires solid technique and training history. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

Stand on a 2-5 cm platform or plate with the bar over mid-foot
Hinge at the hips, grip the bar at shoulder width, and lock your back flat
Lift your chest, tighten your lats, and drive through your legs to lift the bar
Once the bar passes your knees, push your hips forward to stand fully upright
Hinge at the hips to lower the bar under control to platform level

Coaching tip

A 2-5 cm platform is enough; anything higher compromises your lower back position.

Caution

Skip this move or ask a professional first if you have pain or an injury in: lower back, knee. FitCi filters it out of your program automatically based on the injuries in your profile.

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

Goal	Sets × Reps	Rest
Strength	4 × 4-6	180 s
Muscle gain	3 × 6-10	150 s
Fat loss / conditioning	3 × 10-15	90 s

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

At home, no equipment: Pull-Up, Chin-Up
Same muscle, different equipment: Pull-Up, Chin-Up, Lat Pulldown

More back exercises

Add this exercise to your program

Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.

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