Standing deadlift on a platform

It is also known as the deficit deadlift. It is performed in the same way as the classic version, but your feet are placed on a platform. This means you need to lift and lower the barbell in a lower position. An increased amplitude leads to increased effectiveness. The height of the platform should be 5–10 cm. Discs, wooden boards, or anything stable can be used.

This exercise is complex and suitable only for experienced athletes. However, it is extremely effective for the glutes. I would rank it as the most effective exercise for the glutes among all deadlift variations. But there is one nuance: you need to bend your legs and lower your hips quite low (approximately as shown in the video). Then you will truly feel your glutes, right down to the bones.

Nuances and Mistakes

1. You can start with small platforms, about 3–5 cm high. For example, place your feet on weight plates. Your back should remain straight throughout the movement. If you cannot lower yourself and keep your back straight, then this exercise is not for you.

2. Alternatively, if you don't have platforms, you can use a wide grip (snatch grip), which is twice the width of your shoulders. With this option, you will have to lower the barbell further to reach the floor with the plates. Therefore, the effect of the wide grip will be the same as using platforms.

3. If the platform is too high, simply do not lower the barbell all the way. However, it is preferable to choose a platform of a height that requires you to lower the barbell to the floor.

4. By the way (this mainly concerns women), if you are doing deadlifts with smaller diameter plates, you can skip using the platform altogether and simply lower the barbell to the floor. The effect will be the same. This refers to plates with a diameter smaller than the standard diameters of 15, 20, and 25 kg.