For anyone chasing strength gains or rehabbing from injury, the half deadlift—also known as the partial deadlift—deserves more attention. It’s a powerful yet often overlooked variation of the conventional deadlift, offering serious benefits for your posterior chain, especially your back, while reducing the strain that full-range movements can sometimes cause.
What Is a Half Deadlift?
A half deadlift involves lifting the barbell from an elevated position, typically starting from the knees or mid-shin, instead of from the floor. This “partial” range of motion is why it’s also called a partial deadlift. It reduces the joint angles at the hips and knees, making the lift more accessible to beginners and those with mobility limitations.
The most common setup involves placing the bar on blocks or safety pins in a rack. This turns the half deadlift into a movement that targets the upper phase of the conventional lift—where most lifters fail under heavy loads.
Why Choose Partial Deadlifts?
Here’s what makes them special:
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Back-Dominant Training: With the reduced range of motion, your upper and mid-back muscles take center stage. The lats, traps, spinal erectors, and rhomboids all engage powerfully to stabilize and pull.
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Heavy Load Potential: Because you’re lifting from a higher position, you can often load the bar heavier than in a full deadlift, which promotes strength and size gains.
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Lower Back Relief: Starting higher reduces lumbar stress, making it an excellent option for those dealing with low back issues or returning from injury.
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Improved Lockout Strength: If you struggle with finishing your deadlifts, partials help strengthen that top-end lockout.
Half Deadlift for Back Development
If your goal is a stronger, thicker back, this lift delivers. It mimics the exact position where the upper back must resist rounding during conventional and sumo deadlifts. By isolating this portion of the lift, you’re directly training your back to stay tight under load.
It’s also more time-under-tension friendly. Since the reps are often done in a controlled, pause-focused manner at the top, the upper back musculature receives more stimulus per set.
Tip: Use a double overhand or hook grip and avoid straps for lighter sets to build forearm and grip strength. For heavier sets, straps can help you focus purely on back tension.
How to Add It to Your Routine
Beginner: Start once per week after your main compound lift (squat or deadlift). Use moderate weight, 3–4 sets of 6–8 reps, focusing on form.
Intermediate/Advanced: Program it as a main lift on a back-focused day or strength block. Use heavier weights, lower reps (3–6), and consider pause reps to build time under tension.
Pair it with rows, chin-ups, and rear delt work for a complete back session.
A Personal Note on Recovery and Rediscovery
Years ago, I suffered a mild herniation that made conventional deadlifting a risky choice during rehab. Eager to keep training, I turned to half deadlifts—setting the bar at just below the knee. What started as a workaround became a cornerstone. Not only did it let me train pain-free, but my upper back, traps, and grip strength improved faster than they ever did with full-range deadlifts alone.
By the time I returned to pulling from the floor, I was stronger at lockout and more stable in posture—something that carried over to squats and overhead work, too.
Final Thoughts
The half deadlift isn't a shortcut or a cheat—it's a smart, strategic tool. Whether you're chasing bigger lifts, a stronger back, or a safer approach to deadlifting, incorporating partials can unlock progress without sacrificing your spine.
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