Legs · Barbell
Barbell Deadlift From Deficit
How to do the barbell deadlift from deficit, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand on a low platform or plates so the barbell sits slightly below your normal start. Grip the bar shoulder-width with feet hip-width apart, brace your core, and drive through your legs to stand tall while keeping your back flat. Lower the bar under control back to the deficit.
- 1Hamstrings and glutes loading through the longer range
- 2Lats and core locked in to hold a flat back off the floor
- 3A firm glute squeeze at lockout
Common mistakes
- Rounding your back to reach the lower start
- Jerking the bar off the floor without first building tension
- Leaning back and overextending at the top
Muscles worked
The barbell deadlift from deficit mainly works the glutes, lower back, and hamstrings, with the forearms, quads, upper traps, upper abs, and calves assisting.
- GlutesPrimary
- Lower BackPrimary
- HamstringsPrimary
- ForearmsSupport
- QuadsSupport
- Upper TrapsSupport
- Upper AbsSupport
- CalvesSupport
Kovo programs the barbell deadlift from deficit for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
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- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.