Deficit Pull Meaning in Weightlifting

A deficit pull is a strength exercise where the lifter stands on a small platform. This setup increases the distance between the athlete and the weighted barbell. The lifter must reach lower and pull the weight a longer distance. This specific drill builds extra strength in the legs and the lower back. It also helps the athlete improve their explosive speed from the floor. Using a deficit makes a standard lift feel much easier during a meet. A lifter stands on a two inch block to perform five heavy pulls. Keeping the chest up during the start prevents the back from rounding.