Here is a deadlift variation that makes the practice much harder than the play.
This style of deficit deadlift is inspired by powerlifter Paul Anderson. He would stick a 2×4 under his heels, rightfully claiming that ‘there is no one who cannot deadlift more flat footed than in heels’. The objective is to keep weight on the entire foot and not teeter forward.
How I’ve Been Using This Lift
I didn’t have a 2×4 lying around, but have been very happy with this combination of a four-inch deficit and weightlifting shoes.
Clustered singles ensure that no deficit pulls are done with any sort of fatigue.
At the end of each session, I switch to flats on the floor for my last couple of pulls. I notice that my floor technique is immediately improved, and the pull feels much shorter by comparison.
What I Love About It
A tall, angled slope truly makes your deadlift suck. You have to fight the urge to fall out of position with a hard overcorrection. It keeps you in your quads a bit more, which for some people, will transfer nicely to their floor pull.
It Isn’t For Everyone
As much as I love this lift, it is probably not something that will be a winner for all body types.
If you are not well leveraged for deadlifts, a steep deficit might literally put you in downward facing dog. In that case, you might want to look into other variations to improve your pull.
Conclusion
It’s always good to find movements that closely mimic the competition lifts, but make them much harder.
Paul Anderson’s best deadlift was 820 lbs, and he lifted 1,000 lbs with metal hooks.
As a side note, he also had a deadlift variation where the toes were elevated instead of the heels. That version should be doable for most body types – just be prepared for the hamstring DOMS.