Barbell Sumo Deadlift from Deficit
The sumo deadlift with each foot on a low plate, so the bar starts below the feet and the first pull off the floor gets longer.
How to do it
Setup
Wide stance on two low plates, toes out, shins close to the bar, grip inside the knees, back flat.
Steps
- Wedge the hips lower than usual before the bar leaves the floor.
- Spread the knees as you drive up, bar close.
- Lock out, then lower the same way to the floor.
Common mistakes
Knees caving from the deeper start: push them out over the toes. Hips rising before the bar moves: tension first, then push. Feet slipping on the plates: set them flat and fully on.
Breathing
Big breath and brace before the pull, exhale after lockout.
