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운동 라이브러리
Deficit Deadlift
A deadlift pulled while standing on a low platform to increase range of motion and build strength off the floor.
등바벨Hip hinge
주동근
척추기립근둔근
협응근
햄스트링대퇴사두광배근승모근
장비
바벨
패턴
Hip hinge
준비 자세
- 01Stand on a stable 1 to 4 inch platform or plate with the bar over mid-foot.
- 02Take your normal deadlift stance despite the raised surface.
- 03Grip the bar just outside the shins and pull the slack out of the bar.
- 04Set the hips slightly lower than a standard deadlift to reach the deeper start position with a flat back.
수행
- 01Brace hard, wedge the hips down, and load the lats before the bar leaves the floor.
- 02Push the floor away and keep the bar dragging up the shins.
- 03Extend knees and hips together until you stand tall at lockout.
- 04Lower under control back to the deficit start position and reset each rep.
체크포인트
- -Back stays flat despite the extra depth.
- -Bar stays in contact with the legs the whole pull.
- -Hips and shoulders rise at the same rate off the floor.
- -Full hip lockout without leaning back.
흔한 실수
- -Using a deficit so tall that the lower back rounds at the start.
- -Letting the hips shoot up first and turning the pull into a stiff-leg deadlift.
- -Loading it as heavy as a standard deadlift instead of reducing weight.
- -Bouncing reps off the platform without resetting the brace.
프로그래밍 노트
- -Use 3 to 5 sets of 2 to 5 reps at roughly 70 to 85 percent of your standard deadlift.
- -Best placed as a secondary pull for lifters who are slow off the floor.
- -Keep the deficit at 1 to 2 inches until you can hold position; only increase if the back stays flat.