Exercise library / Back
Deficit deadlift
Back · Barbell
Sets, reps and RIR
Sets3 to 5
Reps4 to 8
RIR1 to 3
A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Lower back, Glutes, Hamstrings.
Secondary: Traps, Lats, Forearms, Quads.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk Markløft fra underskudd
- Svenska Deficit-marklyft
- Dansk Deficit-dødløft
- Deutsch Defizit-Kreuzheben (Langhantel)
- Español Peso muerto en déficit
- Italiano Stacco in deficit
- Português Levantamento terra com déficit
- Русский Становая тяга с дефицитом
- Français Soulevé de terre en déficit (barre)
Related back exercises
- Single-arm dumbbell row
- Chest-supported dumbbell row
- DB pullover
- Shrugs (dumbbells)
- Romanian deadlift (dumbbells)
- Seal row
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.