Deficit deadlifts are a favorite variation of mine. Here are a few reasons why you should be crazy enough to make your deadlift even harder.
Increased range of motion – by standing on a deficit you can increase the range of motion by varying degrees. This makes the bottom portion of the deadlift quite a bit harder. You must generate more force and spend more time in this position making you stronger. Most importantly, the increased range of motion will teach a lifter how to grind out a tough deadlift.
Time under tension – another “benefit” of deficit deadlifts is the increased time under tension. Increasing time under tension is an excellent way to pack on more muscle. Therefore, if you have a lifter who is a little lacking in strength this movement is a wise choice for their individualized program.
Increased strength with less risk – assuming you safely know how to perform a deadlift, and you have the correct amount of deficit, you can make great strength gains with less risk. More weight on the bar tends to equate to an increased risk of injury. Performing deadlifts from a deficit allows you to strain and put in quite a bit of effort with less load on the bar. This will translate into keeping you healthy, strong, and ready for a new PR soon!