Did you know nearly 60% of lifters struggle most with their deadlift off the floor? Should you be stuck at the bottom of your lift, it’s frustrating—but fixable. You may feel like your legs aren’t firing right or your setup’s wonky, and that’s okay. The encouraging information? Small tweaks in form, targeted exercises, and smart adjustments can turn your weakness into strength. Whether it’s weak quads or shaky positioning, these tips will help you break through that sticking point.
Strengthen Your Quadriceps With Targeted Exercises
Should your deadlift feel weak off the floor, your quads might require more attention. Strong quads drive knee extension, helping you break the bar from the ground—so in case you’re struggling here, quad strength could be the fix.
Start with front squats; they force your quads to work harder than back squats, building the power you need. Add deficit deadlifts to your routine—standing on a plate increases the range of motion, making your legs work harder sooner in the lift.
Hack squats are another great option, isolating your quads while keeping tension off your lower back. Try paused squats just above parallel to build explosive strength where you need it most.
Finally, high-rep hypertrophy phases can grow your quads, turning them into deadlift engines. Focus on these exercises for building a stronger pull.
Optimize Your Deadlift Setup and Positioning
Should your deadlift feel sluggish from the onset, nailing your setup can make all the difference.
Initially, dial in your deadlift stance—place your feet under or just inside shoulder width to engage your quads without straining your hips. Grip the bar shoulder-width apart to keep your lats tight and your torso angle efficient.
Master your deadlift stance—feet under shoulders, grip shoulder-width—to engage quads and tighten lats for an efficient torso angle.
Before the bar leaves the floor, press your shins against it to stabilize your starting position.
Keep your weight centered over your midfoot, ensuring the bar moves straight up, not forward or back. Engage your core and pull the slack out of the bar to build full-body tension.
This prep work primes your muscles to work together, making the lift smoother and stronger from the initial inch. Small tweaks here can turn a weak pull into a powerful one.
Incorporate Deficit Deadlifts Into Your Routine
Should your deadlift feel slow off the floor, deficit deadlifts could be the fix you need.
By standing on a small platform (1-4 inches high), you increase the range of motion, forcing your body to work harder to get the weight off the floor. This variation strengthens your quads and improves your initial pull—essential for building a stronger deadlift.
Start light to nail the form, then gradually add weight as you get comfortable. Deficit deadlifts also help keep your hips low and engage your legs more, which is vital for breaking the floor efficiently.
Incorporate them once a week to improve your deadlift without overloading your back. Just keep in mind: control the lift, stay tight, and focus on driving through your heels.
Use Paused Deadlifts to Build Strength Off the Floor
Paused deadlifts fix one of the most frustrating deadlift problems: struggling to get the bar moving off the floor. By holding the weight just above the ground for 1-2 seconds, you force your body to maintain tightness and build strength off the floor where it’s weakest.
This variation improves your placement and technique, teaching you to stay controlled instead of relying on momentum. Keep the weight lighter at the beginning—focus on form and driving through your legs without rushing.
Over time, you’ll notice smoother lifts because your body learns to engage properly from the start. Add paused deadlifts once a week, and track progress by comparing them to regular pulls.
They’re a simple tweak with big rewards.
Focus on Leg Drive and Starting Power
To build strong leg drive, you’ll need to focus on strengthening your quads—they’re the key to powering the bar off the floor.
Keep your hips slightly lower at the start to engage them better and avoid shooting up too soon.
Exercises like front squats and deficit deadlifts can help you develop the explosive strength you need.
Strengthen Your Quads
Since strong quads play a key role in driving the bar off the floor, building leg power should be a priority should your deadlift struggles start at the bottom.
Should you be weaker off the floor, focus on exercises like front squats to target your quads directly. These force you to stay upright, mimicking the deadlift’s initial push.
Try deadlift variations like deficit pulls—they’ll make your legs work harder from a lower position.
Keep your stance slightly narrower to shift more load to your quads instead of your hips. Increase training frequency to 2-3 times a week, mixing in paused deadlifts to build explosive power.
Recall, your quads are the engine for that initial pull—strengthen them, and you’ll break the bar free easier.
Optimize Hip Position
Getting your hips in the right spot sets the stage for a powerful deadlift. Should you be weak off the floor in a Conventional Deadlift, your hip position could be off.
Too high, and you’ll rely too much on your back; too low, and you’ll lose leg strength. Aim for a start position where your hips are just above knee level—this lets your quads and glutes share the load.
Push the floor away with your legs to engage your quads at the beginning. Keep your shins close to the bar to stay stable.
Try deficit deadlifts to build hip and leg strength from a deeper position. Small tweaks here make a big difference in your starting power.
Experiment to find what works for yourself—it’s worth the effort.
Adjust Your Stance for Better Leverage
Finding the right stance for your deadlift can make a big difference in how strong and controlled you feel during the lift. Adjust your stance to just beneath or slightly inside shoulder width—this helps engage your quads for better leverage. A shoulder-width grip keeps your torso aligned and reduces strain on your lower back, especially in a conventional stance.
- Narrower stance: Engages quads more, ideal when you struggle off the floor.
- Wider stance: Can feel more stable but could limit power when overdone.
- Foot position: Keep them hip-width or closer to avoid knee collapse.
Experiment to find what works for your body. Small tweaks can reveal more power and protect your lower back.
Consistency in setup guarantees smoother lifts every time.
Include Accessory Work for Overall Deadlift Improvement
Should your deadlift feels weak, it’s time to strengthen your posterior chain—those big muscles like your hamstrings and glutes that do most of the heavy lifting.
You’ll also want to target weak muscle groups, whether it’s your grip, quads, or upper back, to balance your strength and avoid imbalances.
Adding specific exercises like Romanian deadlifts and farmer’s walks can fill those gaps and boost your overall pull.
Strengthen Posterior Chain
Since the posterior chain does most of the heavy lifting in a deadlift, weak glutes or hamstrings can hold you back more than you could realize.
Strengthening these muscles is key to enhancing your deadlift potential. Focus on exercises that build strength in your posterior chain, like Romanian deadlifts, glute bridges, and good mornings. These moves target the exact muscles you need to drive the bar off the floor with power.
- Romanian deadlifts: Hinge at the hips to hammer your hamstrings and glutes.
- Glute bridges: Isolate and fire up your glutes for a stronger lockout.
- Good mornings: Reinforce hip and lower back stability while building deadlift-specific strength.
Incorporate these into your routine 2–3 times a week, and you’ll feel the difference in your pull.
Stronger posterior chain, stronger deadlift—it’s that simple.
Target Weak Muscle Groups
Deadlifts demand full-body strength, but weak muscle groups can stall your progress faster than one might think.
Should you struggle off the floor, strengthening the quads is key—try front squats or paused squats to build power in your legs.
Deficit deadlifts and paused deadlifts force you to work harder in that tough starting position, teaching your body to push through the sticking point.
Don’t skip accessory movements like Romanian deadlifts or good mornings—they’ll reinforce your posterior chain and keep your form tight.
T-bar rows and kettlebell swings help your upper back and grip, so you stay locked in.
Stick to a smart training frequency, hitting these exercises 2-3 times a week to see steady gains without burning out.
Conclusion
Deadlifting struggles? You’re not alone—studies show nearly 60% of lifters stall off the floor due to weak quads or poor setup. But small tweaks make big differences. Strengthen those legs, nail your stance, and try pauses or deficits to build explosive power. Grip giving out? Train it separately. Stay consistent, check your form, and watch those plates rise. Progress isn’t instant, but every rep gets you closer. Now go lift!