By definition a deficit is a bad thing and increasing that deficit is even worse. There are strength deficits (the drop off from absolute strength and competition strength) and the most popular deficit to talk about is the financial deficit. In both these cases increasing the deficit is a bad thing.
It would be strange for me to say then, that I enjoy increasing people’s deficits, but I am a strange guy. I am not talking financial or strength, I am talking about increasing the exercise deficit.
Increasing the deficit of an exercise will do a few things for you.
- Increase the difficulty of the exercises.
- Increase the range of motion
- Increase the stretch of the contracting muscle groups.
The most common exercises done from deficit are the Reverse Lunge, Bulgarian Split Squat, Glute Bridge and the Trap Bar Deadlift/Barbell Deadlift.
Reverse Lunge
Bulgarian Split Squat
Single Leg Glute Bridge
Trap Bar Deadlift/ Deadlift
I know you guys are all like, “Josh Why is there not some awesome video of you looking dapper and lifting mad weights, for this exercise.” Well it’s because I barely have the mobility to do a conventional deadlift so I don’t feel like killing my back for the sake of a video. Sorry.
The deadlift from deficit is a good exercise if done with proper form. Just like most exercises. There is nothing inherently wrong with the exercise. I just don’t do them because of the risk. The majority of people don’t have the mobility to do barbell deadlift so why would I make it even harder by requiring them to use more mobility they don’t even posses.
Here is a video of Ben Bruno doing some Trap Bar Deadlifts from Deficit.
Closing
If you are looking to increase the difficulty of an exercise then try doing them from a deficit.
Best
Josh Williams
