Barbell Sumo Deadlift from Deficit Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Sumo Deadlift from Deficit
How to: Barbell Sumo Deadlift from Deficit
- Stand on a platform with a barbell positioned below your feet.
- Adopt a wide stance with your toes pointing slightly outwards.
- Bend at the hips and knees to grip the barbell with an overhand grip.
- Engage your core, lift your chest up, and keep your back straight.
- Push through your heels to lift the barbell while extending your hips and knees.
- Lower the barbell back down by bending at the hips and knees.
Common Mistakes
- Rounding the back as you lift.
- Not engaging the core.
- Allowing the knees to cave inward.
Modifications
- Use lighter weights to start until comfortable with form.
- Perform the movement from a raised platform if flexibility is an issue.
Tips
- Keep your back straight throughout the movement.
- Engage your core before lifting.
- Ensure your feet are positioned wide for proper form.
Barbell Sumo Deadlift from Deficit Alternatives
Tags
deadlift
strength
hips
lower body
glutes
weightlifting