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Tip: The 1-plate deficit deadlift



Use a small deficit

It is believed that deadlift from a large deficit (such as 4 inches) increases the force in a normal deadlift. It will not be too different to switch to your traditional deadlift.

But with a very small deficit – my goal is on a 45-pound standard plate – the positioning is pretty much the same, but it does make the beginning of something harder. See how it all fits together.

  • The start of the lift becomes a bit more difficult.
  • Movement patterns remain similar.
  • Get a high level of transfer to the lift itself.

Deadlift Monster, Chris Duffin taught me the same principle a while ago. He had stayed on mats for months. We're talking about a half inch deficit here.

Then another weekend he was dumped in another place where there were no mats. He wondered again and again why the weights felt so much lighter than usual. Then it dawned on him that he pulled away from the ground, and what a huge difference it made (much easier from the ground after standing on the mats).

After I found out, I was never lifted off the ground in training. It was always a small deficit. The only time I go from the ground to the ground would be on the day of the rally.

Let me say it again, if the words are hard. I trained the entire training cycle from a small deficit, and the only time I pulled off the ground was on the day of the competition.


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