Sumo Deadlift

Setup

1. 01Take a wide stance with toes turned out 30 to 45 degrees and shins near vertical.
2. 02Position the bar over the mid-foot with knees tracking over the toes.
3. 03Grip the bar inside the legs at roughly shoulder width.
4. 04Drop the hips, lift the chest, and pull slack out of the bar before the pull.

Execution

1. 01Brace hard and push the floor apart with the feet.
2. 02Drive the legs to break the bar off the floor while the torso angle stays constant.
3. 03Bring the hips through to lock out with glutes squeezed at the top.
4. 04Lower by pushing the hips back and bending the knees, keeping the bar close.

Checkpoints

• -Knees track in line with the toes, never caving inward.
• -The bar stays in contact with or very close to the legs.
• -Hips and shoulders rise together off the floor.
• -Lockout finishes with the hips, not a lean-back.

Common mistakes

• -Letting the hips shoot up first and turning it into a stiff-leg pull.
• -Knees collapsing inward off the floor.
• -Starting with the bar too far from the shins.
• -Rushing the setup and pulling with a loose upper back.