Sumo Deadlift
Wide stance, toes out, grip inside the knees; drive through the hips to stand tall.
How to do it
Setup
Wide stance, toes out, shins vertical at the bar; grip inside the legs, back flat, chest tall.
Steps
- Wedge the hips down and pull the slack out of the bar.
- Push the floor apart – hips and chest rise together.
- Lock out by driving the hips through.
- Return by hinging, bar close the whole way.
Common mistakes
Knees caving on the pull: spread the floor, knees over toes. Hips starting too high: the sumo advantage disappears; wedge down first. Jerking the bar off the floor: tension first, then drive.
Breathing
Big breath and brace before the pull, exhale after lockout.
