Barbell Deficit Deadlift

1. 1 - Stand on a small platform or weight plates (1-4 inches elevated) with your feet hip-width apart and the barbell over your mid-foot.
2. 2 - Hinge at the hips and bend your knees to grip the bar just outside your legs, using either a double overhand or mixed grip.
3. 3 - Take a deep breath, brace your core, and engage your lats by pulling your shoulder blades down and back.
4. 4 - Begin the pull by driving your feet into the platform, extending your knees and hips simultaneously while keeping your chest up and back flat.
5. 5 - Drag the bar up along your shins and thighs as you rise, maintaining a neutral spine throughout the movement.
6. 6 - Fully extend your hips and knees at the top, standing tall with your glutes squeezed and shoulders back.
7. 7 - Lower the bar in a controlled manner by hinging at the hips first, then bending your knees once the bar passes them, returning to the starting position.