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Barbell Sumo Deficit Deadlift

Elevate your deadlift! This sumo variation increases range of motion for strength and power gains.

The Barbell Sumo Deficit Deadlift is a compound exercise that mainly works the glutes & hips and quads, with help from the lower back and back. You'll need: barbell or weight plates.

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Required Equipment

Barbell
Barbell
Weight Plates
Weight Plates

Barbell Sumo Deficit Deadlift Muscles Worked

Primary

Glutes (gluteus maximus); Quads (quadriceps femoris)

Secondary

Spinal Erectors (erector spinae); Lats (latissimus dorsi)

Barbell Sumo Deficit Deadlift Variations and Alternatives

How to do the Barbell Sumo Deficit Deadlift

  1. Stand on a deficit platform (like an elevation block or stacked weight plates) with your feet wider than shoulder-width apart, and your toes slightly pointed outwards.

  2. Position the barbell in front of you on the ground.

  3. Bend at your hips and knees to reach down and grasp the barbell with both hands, using an overhand grip or mixed grip. Your hands should be inside of your legs.

  4. Straighten your back and brace your core, looking forward to maintain a neutral spine.

  5. Exhale as you initiate the lift by extending your legs and hips, pushing through your heels to lift the barbell off the ground.

  6. Keep the barbell close to your body as you lift, and your knees out in alignment with your feet.

  7. Once the bar passes your knees, push your hips forward to reach a fully upright position with your shoulders back.

  8. Pause at the top and then carefully lower the bar back to the starting position by bending your hips and knees, inhaling as you lower the weight.

  9. Repeat for the desired number of reps, ensuring proper form throughout the exercise.

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Barbell Sumo Deficit Deadlift FAQs

What muscles does the Barbell Sumo Deficit Deadlift work?

The Barbell Sumo Deficit Deadlift mainly works the glutes & hips and quads, with help from the lower back and back. The main muscles are the gluteus maximus and quadriceps femoris.

What equipment do you need for the Barbell Sumo Deficit Deadlift?

Barbell or weight plates.

Is the Barbell Sumo Deficit Deadlift a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Sumo Deficit Deadlift go on?

It belongs on leg day in a push/pull/legs routine.

What are some Barbell Sumo Deficit Deadlift variations and alternatives?

Similar exercises include the Axle Deadlift, Barbell Standing Deficit Bent-Knee Calf Raise, Barbell Block Conventional Deadlift and Barbell Conventional Deficit Deadlift.

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