By performing bent-knee deadlifts from a deficit (a slightly elevated
position) and with your hands spaced out wide on the bar, it forces you
to pull from a deeper starting position, which increases knee flexion
and thus range of motion (ROM) of the lift. Stand on a 4-inch box or
step or 3 stacked weight plates, and use a wide grip (often referred to
as a snatch grip). To determine how wide the grip should be, raise your
arms out to the side and measure the distance from elbow to elbow.
If your goal is muscle size, the greater the ROM you train in, the
more muscle fiber you stimulate and thus the greater the potential for
hypertrophy. The bent-knee wide-grip deficit deadlift is an exercise
that stimulates a lot of muscle! Make it a regular in your training.
