Sumo deficit deadlift

Barbell, low plate

Also called sumo deficit

Sumo deficit deadlift, start positionSumo deficit deadlift, end position
Images: Free Exercise DB (public domain)
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Stand on a low plate in a wide stance with toes turned out, so the bar starts below foot level. Drive the floor away while keeping the back flat.

  1. Wide stance, toes turned out
  2. Hips low, back flat
  3. Drive the floor away

Movement

Pattern
Hinge
Type
Compound, several joints move
Sides
Both sides together
Equipment
Barbell

Muscles worked

Main movers get full credit for a set, helpers half.

Core
Lower body

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.