The deadlift is possibly the ultimate test of pure strength and is often considered to be The King of all Exercises. Deadlift is simply You Vs the Barbell but in many ways it is not that simple. The deadlift is a brutal movement and the most difficult portion of the lift is the initial pull from the floor. One key assistance exercise for improving a weak initial pull is the deficit deadlift.
What is a Deficit Deadlift?
A deficit deadlift is the same as your preferred deadlift style (Conventional Deadlift or Sumo Deadlift) with one slight difference. When you setup for the deadlift your feet, rather than being flat on same level as the plates, you feet are positioned on a low platform, step or weight plates, bringing your feet closer to the level of the bar.
How Does a Deficit Improve Deadlift?
Performing deficit deadlifts increases the range of motion of the lift, emphasising the building of strength through lowest portion of Deadlift. Deficit Deadlifts also improve hip mobility and leg drive.
For Sumo Deadlift this is even more important, the sumo technique is harder to pull from the floor compared to a conventional deadlift while being easier to lock-out.
When Should Deficit Deadlift be used?
Deficit Deadlifts can be used by all experience levels of Bodybuilders, Powerlifters or even general fitness trainers. This Exercise will assist beginners, intermediate and advanced lifter improve their 1 rep max on both conventional and sumo deadlift.