A deadlift variation performed while standing on an elevated surface to increase the range of motion, targeting hamstrings, glutes, and back.
- +Improves strength off the floor
- +Enhances flexibility and mobility
- +Builds posterior chain strength
- –Greater risk of lower back strain
- –Requires proper form and mobility
- –Can be tough for beginners
This exercise targets:
Hamstrings
Hamstrings
Adductors
–
Glutes
–
Lower Back
Quadriceps
Quads
Upper Back
Traps
Lats
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand on a 1–3 inch platform with feet hip-width, toes slightly out
- Bar over midfoot; grip just outside legs (double overhand or mixed)
- Set back neutral, chest up, shoulders slightly in front of the bar
- Brace your core, lock lats by “squeezing armpits,” and take slack out of the bar
- Push the floor away, drive through midfoot/heels, keep bar close to shins
- Hips and shoulders rise together; do not let lower back round
- Stand tall to lock out—glutes tight, knees and hips fully extended
- Lower under control, keeping the bar close; reset each rep. Start light