Barbell Conventional Deficit Deadlift

1. Stand on an elevated platform (like a weight plate or a small step) to increase the range of motion of the deadlift. The platform should be typically 1 to 4 inches high, depending on your mobility and experience.

2. Place a loaded barbell in front of you, just over your shoelaces.

3. Position your feet hip-width apart with your toes pointed slightly outward.

4. Hinge at your hips and knees to lower your body and grasp the bar using a grip slightly wider than shoulder-width apart (you can use a mixed grip for better stability). Keep your spine neutral.

5. Brace your core, keep your chest up and your back straight. Focus on keeping the bar close to your body.

6. Push through the heels to stand up, thrusting your hips forward and straightening your knees to lift the barbell. You should pull with your back and hips simultaneously.

7. At the top of the movement, stand tall with your shoulders back, squeezing your glutes.

8. Hinge at the hips to lower the bar back to the ground in a controlled manner, maintaining a neutral spine throughout the movement.

9. Repeat for the desired number of repetitions, ensuring proper form is maintained throughout the set.

This exercise is a compound movement that primarily targets the posterior chain muscles. It requires significant core strength and stability, so it's important to use appropriate weights and maintain proper form to avoid injury.