Barbell Sumo Deadlift From Deficit
Description
The barbell sumo deadlift from deficit is performed standing on a small platform or weight plates, raising your feet so the bar starts below your normal floor position. The extended range forces a deeper hinge and more knee flexion in the sumo stance, building bottom-end strength right where most lifters are weakest off the floor.
Muscle Group
Equipment Required
Barbell Sumo Deadlift From Deficit Instructions
- Stand on a small platform or 25 to 45 pound weight plates, around 1 to 4 inches tall.
- Set up over the loaded barbell with a wide sumo stance.
- Bend at the hips and knees to grip the bar with hands inside your legs.
- Pull the slack out and engage your lats.
- Brace your core hard.
- Drive your knees out and push the floor away to start the lift.
- Stand up tall with the bar, locking out hips and knees.
- Lower the bar with control back to the platform.
Barbell Sumo Deadlift From Deficit Form & Visual
Barbell Sumo Deadlift From Deficit Benefits
- Extended range builds bottom-end strength
- Forces deeper hinge and stronger leg drive
- Develops explosive drive off the floor in sumo
- Improves competition sumo starting position
- Tougher than standard sumo deadlifts at the same weight
- Builds adductor and quad strength
Barbell Sumo Deadlift From Deficit Muscles Worked
- Gluteus maximus
- Adductors
- Hamstrings
- Quadriceps
- Erector spinae
Barbell Sumo Deadlift From Deficit Variations & Alternatives
- Barbell Sumo Deadlift
- Barbell Deadlift From Deficit
- Romanian Deadlift
- Barbell Pause Deadlift
