Hey guys I was wondering how high of a platform you use when you do deficit deadlifts. I personally just stand on a 45 pound plate (2 inches maybe?) and was thinking about standing on two plates instead of one. I was wondering if there tends to be a point of diminishing returns where the carryover is no longer that great.
I would keep it at 1" - 4". I have a platform and jsut do them from that , it's 3 3/4" fwiw. After four " I think it just puts you into a poor pulling position and the benefits decline. Some taller longer armed guys might be able to use up to 5". Just my opinion btw.
I've done deficit deads many, many times and feel i absolutely got NOTHING out of them. If anything i feel like my 1 RM actually goes down when i emphasize them. The only thing that makes my dead go up are heavy elevated pulls from my sticking point, and supramaximal work with bands and chains.
anyone ever have the same experience with deficit pulls??
If you read carefully, I stated I pull sumo with my feet near the plates so standing on a single plate really doesn't help much with that does it?
I will concede that most won't have enough room on the bar to load that many 25's. Being a light weight class female means I don't have load 405 on the bar. Just about any platform I've set up for sumo makes my feet feel unstable and likely to slip leading to unnecessary adductor problems.
My slow point is off the floor so I find them useful. If that isn't your problem, they may be a waste of time.
When you pull sumo, one of the keys is sitting back and pushing your feet apart. It you do that on two plates or a surface that has any slip to it at all, your feet will slide. It's not about standing on a platform. It's about standing on a surface on which your feet 'will not move or slide'.
Try standing with your feet at the plates and tell me how hard you'd pull up/push out with your feet if you though one of your feet was going to slide out. Like I said, it's a situation in which you could compromise an adductor. The thought makes me cringe.
fwiw, I have a nice wooden platform for conventional deficits when I feel the desire to do them.