Deficit deads

[Miiiiiiighty]

I have been trying those for a while now and I find them really hard ...

I have been doing them with 110/120kg with the bar resting at my ankle level with an oly grip and trying to do them in an explosive fashion with controlled excentric phase ...

I find them to burn my forearms pretty good and the last sets are really painful .
I'm slowly improving but hell it's the hardest training day of the week ...

So I would like to have your personal feedbacks on that move , did you use it at some point and of course if so what are your impressions and how did they work for you ? Did they really help you to improve ???

Thx

 

[Tosa]

I like them a lot. They really helped me improve my lower back and glutes, and carryover to regular deads quite well.

When I first started using them I was given the guideline 65%-75%, 4-6 mats (so 3-5 inch deficit), and a total of 10 sets including warm-ups. I started at 65%, 4 mats using triples. It worked very well, I was able to work up to ~85% from a 3 inch deficit for a triple.

 

[Miiiiiiighty]

Thanks for the answer

I am currently using them in a 10 sets fashion too .
I have been doing them for too little time to see how they will affect my performances..
I think i must be around 4-5inches deficit too as the bar is just above my ankle level

 

[ludo66]

I've been doing 5 sets of 3 @ ~80% (170kg) with a 6" deficit. Carries over well and really helps with speed on the initial phase of the deadlift of the ground. Well worth it.

 

[HectorOfTroy]

Sorry to interupt, how high should normal deadlifts be? At my gym we have some fancy weights so I don't know if the barbell is high enough when on the ground.

 

[ludo66]

sorry to interupt, how high should normal deadlifts be? At my gym we have some fancy weights so i don't know if the barbell is high enough when on the ground.

~9"

 

[PCP]

Do them to a max effort single. No reason to limit the weight.

 

[Tosa]

Do them to a max effort single. No reason to limit the weight.

Well, that works if you're using them as a max effort exercise, and not multiple sub-maximal sets / assistance.

*EDIT*
also, if someone hasn't done deficit deads before, it would be good to get used to them first, before using them as an ME exercise.

 

[PCP]

Well, that works if you're using them as a max effort exercise, and not multiple sub-maximal sets / assistance.

*EDIT*
also, if someone hasn't done deficit deads before, it would be good to get used to them first, before using them as an ME exercise.

First time I ever used them was as a max effort exercise... And I think they work best as a max effort or heavy weight exercise. They are not dangerous unless you are using too extreme of a deficit.