Deficit Deadlift (sumo style)
Bodyweight Strength - The benefits of the Sumo Style Deficit Deadlift are same as for the other versions of the deficit Deadlift including increased functional total body strength, bodyweight strength, core stability, and flexibility. The difference is that the Sumo Deadlift versions of the deficit Deadlift requires the least amount of flexibility of any of the deficit Deadlift types because of the wide foot position stance that it utilizes. For this reason, it will typically be the first version of the deficit Deadlift that a person will be capable of performing as their flexibility increases over time through their training.
The technique for the Sumo Deficit Deadlift is exactly the same as for the regular Sumo Deadlift except that you will perform it on a slightly elevated platform as described in the Clean Grip Deficit Deadlift to increase the range of motion for the exercise.
The real life functionality that the Sumo Deficit Deadlift improves is excellent because often in real life is we get called over to help a friend move a couch, lift a heavy box, or some other heavy item. Th reality is that the item will often require us to squat down low enough to reach the bottom of the item which is often near (or on) the ground itself. This obviously requires us to reach down much lower than the standard height that the barbell sits at when it is sitting on the gym floor with standard full sized barbell plates on it. Also, when lifting something heavy from the ground, the object is directly in front of us and requires us to spread our feet wide on either side of it, while placing our hands narrow in order to grip the object. This position obviously most closely resembles the Sumo Deadlift position. The combination of these two factors is why the Sumo Deficit Deadlift is truly one the most functional exercises for developing true real life applicable strength.
However, that being said...make sure that you have thoroughly mastered the regular Sumo Deadlift, the traditional Deadlift, and all of the other prerequisite exercises for those lifts as well before even considering attempting the Sumo Deficit Deadlift. When you finally do try the Sumo Deficit Deadlift, start with a very low platform of one inch or less and move up very slowly as your flexibility progresses over the course of weeks and months. Do not try to rush this process. It is not worth the risk of injury. Be patient and work with your body.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
The technique for the Sumo Deficit Deadlift is exactly the same as for the regular Sumo Deadlift except that you will perform it on a slightly elevated platform as described in the Clean Grip Deficit Deadlift to increase the range of motion for the exercise.
The real life functionality that the Sumo Deficit Deadlift improves is excellent because often in real life is we get called over to help a friend move a couch, lift a heavy box, or some other heavy item. Th reality is that the item will often require us to squat down low enough to reach the bottom of the item which is often near (or on) the ground itself. This obviously requires us to reach down much lower than the standard height that the barbell sits at when it is sitting on the gym floor with standard full sized barbell plates on it. Also, when lifting something heavy from the ground, the object is directly in front of us and requires us to spread our feet wide on either side of it, while placing our hands narrow in order to grip the object. This position obviously most closely resembles the Sumo Deadlift position. The combination of these two factors is why the Sumo Deficit Deadlift is truly one the most functional exercises for developing true real life applicable strength.
However, that being said...make sure that you have thoroughly mastered the regular Sumo Deadlift, the traditional Deadlift, and all of the other prerequisite exercises for those lifts as well before even considering attempting the Sumo Deficit Deadlift. When you finally do try the Sumo Deficit Deadlift, start with a very low platform of one inch or less and move up very slowly as your flexibility progresses over the course of weeks and months. Do not try to rush this process. It is not worth the risk of injury. Be patient and work with your body.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com