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callan
The official ghetto booty
deficit deads work your speed/strength off the floor
i normally do theses early in each training cycle as thats where i suffer on the dl, i find they help a fair bit.
generally ill do them off 2/3 rubber mats, there is not set height but going too high changes your angles too much and so you will have less benefit, unless u got freaky long arms and can still maintain position.
i recently changed to paused deficit deads, so standing on the mats, lifting the weight to where it would be in a normal dead, pausing, then finishing the lift. they are killers lol
not sure on sumo, should be fine, u will need more flexibility to get lower to the bar, but i dont see why it wouldnt help
i normally do theses early in each training cycle as thats where i suffer on the dl, i find they help a fair bit.
generally ill do them off 2/3 rubber mats, there is not set height but going too high changes your angles too much and so you will have less benefit, unless u got freaky long arms and can still maintain position.
i recently changed to paused deficit deads, so standing on the mats, lifting the weight to where it would be in a normal dead, pausing, then finishing the lift. they are killers lol
not sure on sumo, should be fine, u will need more flexibility to get lower to the bar, but i dont see why it wouldnt help
callan
The official ghetto booty
i think they still have their place, if the floor isnt your weakness the extra strength/speed you will get may help break through the higher sticking points with the momentum.unless u have a weakness in your lift there is no need to do deficit deadlifts.
just get stronger in all aspects of your lifts works
i.e quads/hamstrings/lower back
Bench Polkov
SIR BENCHALOT
I ran a Mag/Ort cycle with them to fix my pull off the floor. Did wonders but then took me a while to get used to normal deads again. I think I used a 2in deficit.
Yeah I do think it's probably not a great idea to totally drop out doing normal height deads while doing deficits.
Goosey
.
I've been thinking about adding a set straight after my regular deads.
Is there a set deficit to go by?
I'd say it would depend on the diameter of the plate, I would suggest that your knee be no greater than 90 degrees
What weakness do they target?
Muscles of the hip and the quads
Be careful with you lower back, start light.
Give it a good go for three weeks slowly increasing the weight, not the rep's rocket.
Is there a set deficit to go by?
I'd say it would depend on the diameter of the plate, I would suggest that your knee be no greater than 90 degrees
What weakness do they target?
Muscles of the hip and the quads
Be careful with you lower back, start light.
Give it a good go for three weeks slowly increasing the weight, not the rep's rocket.
kaz
iLift
Thanks LH!
I've been doing SLDL and UDL's to deficit but will take precaution with Sumo's
wingman
Super M0derator
Did you do normals at the same time as the deficets? Was going back to normals afterwards odd?
benrok
New member
nope strictly deficits for the past 6 weeks, i did do some normal ones today to get me used to doing them for the next 5 weeks
Novices don't have 'weak points', they are weak at a lift because they aren't strong, lack motor skills and the ability to recruit muscle fibres. This is why beginner programming never involves much specificity.
I agree, but nobodies answered my question yet - what program is the OP running?
If its novice progression then the OP would do better just performing the main lift, if its an intermediate program it wouldn't kill to have something like deficit deads as an assistance lift.
FWIW I think deficit deadlifts are a good exercise, but as they're more taxing than a deadlift theres probably better ways of getting extra hamstring work (good mornings and stiff legs come to mind).
