Library / Hamstrings
Deficit Barbell Deadlift
Barbell · Hinge · Compound
HamstringsGlutesQuadriceps Erector SpinaeLatsForearms
Default prescription & biomechanics
- Primary muscles
- Hamstrings, Glutes, Quadriceps
- Secondary muscles
- Erector Spinae, Lats, Forearms
- Equipment
- Barbell
- Movement pattern
- Hinge (Pull force)
- Difficulty
- Advanced
- Working rep range
- 4-6 reps per set
- Between-set interval
- 180 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step coaching cues
- Stand on a 3 to 5 cm solid platform or bumper plate to increase off-the-floor leg drive demand.
- Maintain a flat lumbar spine despite the deeper starting hip and knee angle.
- Push through the platform with your quads before hinging to lockout.
Joint & safety considerations
Filtered for Lower Back sensitivity. When you flag lower back sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Trap Bar (Hex Bar) Deadlift | Trap Bar swap | Trap Bar |
| Single-Arm Alternating Dumbbell Power Snatch | Dumbbell swap | Dumbbell |
| Above-Knee Barbell Hang Power Clean | Same movement pattern | Barbell |
| Barbell Power Clean | Same movement pattern | Barbell |
| 45-Degree Glute-Ham Back Extension | Bodyweight swap | Bodyweight |
| Bodyweight Feet Elevated Staggered Glute Bridge | Bodyweight swap | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.