Sumo Deadlift

Setup

• Take a wide stance with the toes turned out, shins close to vertical over the bar.
• Grip inside the knees with the arms hanging straight down.
• Drop the hips, lift the chest, and pull the slack out.

Execution

1. 1.Brace, then push the knees out and drive the floor apart with the feet.
2. 2.Keep the bar against the legs and the torso more upright than a conventional pull.
3. 3.Finish by driving the hips through to a tall standing position.

Breathing

Inhale and brace at the bottom, exhale after lockout.

Form cues

• Open the hips and push the knees out over the toes.
• Keep the arms as straight cables — no pulling with the biceps.
• Spread the floor with the feet.

Common mistakes

• Letting the knees drift in at the start.
• Rounding forward because the stance is too wide to control.
• Trying to jerk the bar off the floor before the slack is out.