Barbell Sumo Squat

Setup

Bar on the upper back, wide stance, toes out ~45°.

Steps

1. Squat straight down between the legs, torso tall.
2. Knees pushed out over the toes.
3. Drive up, finishing with the inner thighs and glutes.

Common mistakes

Stance narrowing under load: set the wide feet FIRST, then unrack. Dive-bombing the depth: the groin loads fast; control the descent. Chest dropping: the bar punishes it doubly here.

Breathing

Big breath at the top, exhale driving up.