Bent-Knee Wide-Grip Deficit Deadlift

Performing bent-knee deadlifts from a deficit with a wide grip forces you to pull from a deeper starting position, increasing knee flexion and overall range of motion (ROM). Stand on a 4-inch box, step, or three stacked weight plates, and take a wide grip—often called a snatch grip. To determine the correct width, raise your arms out to the side and measure the distance from elbow to elbow.

Bent-Knee Wide-Grip Deficit Deadlift

If your goal is muscle size, training through a greater ROM stimulates more muscle fibers, leading to greater hypertrophy. The bent-knee wide-grip deficit deadlift hits a lot of muscle—make it a regular in your training.

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