Deficit Sumo Deadlift – Muscles Worked, Exercise Demo, and Benefits

The deficit sumo deadlift is a popular sumo deadlift variation seen among powerlifters, fitness athletes, and strength enthusiast looking to diversify their pulling performance and increase strength and leg drive off the floor. Like the regular deficit deadlift, this lift involves moving a loaded barbell throughout a fuller range of motion, challenging one’s ability to find tension and strength in deeper joint flexion at the knee and hips. Additionally, the increased need for mobility and positional strength can increase pulling strength at standard depths and elevated lifts.

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Deficit Sumo Deadlift Exercise Demo

The deficit sumo deadlift is a variation that can strengthen the legs, back, hips, and traps for lifters who have issues off the floor or limited strength in their set ups. In the video demo below, the deficit sumo deadlift is demonstrated.

Muscles Worked

The deficit sumo deadlift targets many of the same muscles as the sumo deadlift. The added range of motion, due to the deficit, increases the specific demands on the legs and back as well. Lastly, increasing the range of motion in this deficit pull can challenge smaller stabilizing muscles in the hips and knees as well.

  • Gluteus Maximus
  • Vastus Medialis and Lateralis
  • Hamstrings
  • Middle and Upper Traps
  • Spinal Erectors (lower back muscles)
  • Lats and back (minor)

Why Pull Sumo from a Deficit?

Below are three reasons why lifters should try out deficit sumo deadlifts. Many of the below benefits are seen across most deficit deadlift variations, and discussed in detail further in my previous article covering all the benefits of deficit deadlift (of most variations).

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1. Increased Leg Strength

Deadlifting from a deficit is a pretty straight forward process, having a lifter stand upon an elevated platform, plates, or other structure. By standing on an elevated platform or surface, the lifter must sit lower in their set up during the pull, increasing the knee and hip flexion at the onset of the lift. By doing so, the lifter is placed at a greater mechanical disadvantage, forced to overcome the load across a longer range of motion, which can drastically increase the demands on the quadriceps, hamstrings, lower back, and hips. Increased strength on a deficit will often lead to stronger lifts (non-deficit) from the floor, greater leg drive in the pull, and enhanced pulling capacities.

2. Posterior Chain Engagement

Deadlifting in general can increase the posterior chain strength and development (hips, hamstrings, back, traps, etc). By pulling from a deficit in the sumo deadlift, you increase the range of motion of the pull, placing greater demands on the posterior chain to allow for postural strength and force development. Like regular deficit deadlift, the deficit sumo deadlift can enhance gluteal, hamstring, and back strength and hypertrophy.

3. Sport Specificity

Powerlifters and strongman athletes may find deficit deadlifts to be highly beneficial for increased leg strength, back development, and stronger pulls from the floor. Like regular deficit deadlifts, sumo deficit deadlifts are a variation that can be used to assist powerlifting pulling techniques, specifically the sumo stance deadlift. By performing deficit pulls with the same stance that a powerlifter or competitive strength athletes may use in competition, the sport application and specific may better match their needs.

Additionally, many sports and functional fitness athletes may want to diversity their pulling style and variations to better develop balance and symmetry in their legs a deadlift training, making the deficit sumo deadlift a viable pulling alternative.

Deadlift Like a Pro!

Check out these articles on deadline technique, variations, and insight advice from some pretty strong pullers and coaches!

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