Deficit Deadlift (clean grip)
Bodyweight Strength - The Deficit Deadlift with a Clean Grip is performed exactly like a regular Deadlift with a Clean grip except that you will stand on a very sturdy 1-6 inch box for this version of the exercise. This will develop your range of flexible strength to an increased level, making it possible for you to perform a Deadlift style lift from a more deeply squatted position.
This is a very functional skill because in real life, not all of the objects you will need to lift are elevated off of the ground as high as a loaded barbell. Many objects will require you to grip them from the floor or just slightly above the floor. If all you have ever done is traing deadlfiting from the higher position that the bar sits in when full sized plates are on it then you are going to be in some trouble. Either you will be weaker from the lower positon, you will risk injuring yourself by going lower than you have trained your body's capability for, or some combination of the two. Either way, we want to avoid this situation by training our bodyweight strength and our maximum strength to be useful and productive for real life.
It is important that you have thoroughly mastered regular Deadlifts with a Clean grip before moving on to attempting the deficit version. Most people are not even flexible enough to properly perform a traditional deadlift without round their backs...much less performing a deficit deadlift.
Once you have mastered the traditional Deadlift with a Clean grip, you may attempt Deficit Deadlifts on a 1 inch box. Once you master the 1 inch box with proper form, you may move on to 2 inches, etc. Be conservative and patient as you progress to higher and higher boxes. You will reach a point that you cannot physically go beyond because of the positioning of the legs bumping into the torso and forcing the lower back to round and it is important that you recognize when this occurs. When your reach this point, do not attempt to go any further. It would be unwise and dangerous to do so.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
This is a very functional skill because in real life, not all of the objects you will need to lift are elevated off of the ground as high as a loaded barbell. Many objects will require you to grip them from the floor or just slightly above the floor. If all you have ever done is traing deadlfiting from the higher position that the bar sits in when full sized plates are on it then you are going to be in some trouble. Either you will be weaker from the lower positon, you will risk injuring yourself by going lower than you have trained your body's capability for, or some combination of the two. Either way, we want to avoid this situation by training our bodyweight strength and our maximum strength to be useful and productive for real life.
It is important that you have thoroughly mastered regular Deadlifts with a Clean grip before moving on to attempting the deficit version. Most people are not even flexible enough to properly perform a traditional deadlift without round their backs...much less performing a deficit deadlift.
Once you have mastered the traditional Deadlift with a Clean grip, you may attempt Deficit Deadlifts on a 1 inch box. Once you master the 1 inch box with proper form, you may move on to 2 inches, etc. Be conservative and patient as you progress to higher and higher boxes. You will reach a point that you cannot physically go beyond because of the positioning of the legs bumping into the torso and forcing the lower back to round and it is important that you recognize when this occurs. When your reach this point, do not attempt to go any further. It would be unwise and dangerous to do so.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com