Stand on a platform or weight plate 1-4 inches high with feet hip-width apart, the barbell on the floor below.
Hinge at the hips and bend your knees to reach down and grip the bar with a double overhand or mixed grip.
Set your back flat, chest up, and brace your core. The deficit will require greater hip flexion than a standard deadlift.
Drive through your feet to initiate the pull, keeping the bar close to your body.
Extend your hips and knees simultaneously to stand up tall, locking out at the top.
Lower the bar back to the floor with control, maintaining your flat back position throughout.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 5 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 4-5 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 3-4 reps | Strength, high intensity/volume |