Barbell Sumo Deficit Deadlift

1. Stand on a deficit platform (like an elevation block or stacked weight plates) with your feet wider than shoulder-width apart, and your toes slightly pointed outwards.

2. Position the barbell in front of you on the ground.

3. Bend at your hips and knees to reach down and grasp the barbell with both hands, using an overhand grip or mixed grip. Your hands should be inside of your legs.

4. Straighten your back and brace your core, looking forward to maintain a neutral spine.

5. Exhale as you initiate the lift by extending your legs and hips, pushing through your heels to lift the barbell off the ground.

6. Keep the barbell close to your body as you lift, and your knees out in alignment with your feet.

7. Once the bar passes your knees, push your hips forward to reach a fully upright position with your shoulders back.

8. Pause at the top and then carefully lower the bar back to the starting position by bending your hips and knees, inhaling as you lower the weight.

9. Repeat for the desired number of reps, ensuring proper form throughout the exercise.

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