Sumo Deadlift

Setup

Stand with feet wider than shoulder-width, toes pointed out 30-45 degrees. Position the barbell over the middle of your feet, then hinge down and grip the bar with hands inside your knees, arms straight.

How to do it

1. Drive through your heels and push the floor away to initiate the lift
2. Keep your chest up and maintain a neutral spine throughout the movement
3. Pull the bar straight up along your shins, keeping it close to your body
4. Squeeze your glutes hard at the top and stand fully upright
5. Lower the bar by pushing your hips back first, then bending your knees

Watch out for

• ✗Starting with hips too low or too high, which reduces power from the glutes
• ✗Letting the knees cave inward instead of tracking over the toes
• ✗Pulling the bar away from the body in an arc instead of keeping it vertical