How to do a barbell sumo deadlift

Setup:

1. Stance: Approach the barbell and take a very wide stance, with your shins close to the bar. Your toes should be pointed outwards.
2. Grip: Hinge at your hips and bend your knees to grip the bar. Your hands should be inside your legs, about shoulder-width apart. Use an overhand or mixed grip.
3. Posture: Drop your hips, lift your chest, and straighten your back. Your shoulders should be slightly in front of the bar. Create tension throughout your body.

The Lift:

1. Initiate: Take a deep breath and brace your core. Begin the lift by driving through your feet and pushing the floor away.
2. Pull: As the bar passes your knees, drive your hips forward powerfully to meet the bar.
3. Lockout: Stand up tall, pulling your shoulders back and squeezing your glutes. Your hips and knees should be fully extended.
4. Lower: Reverse the motion by hinging at the hips first, then bending your knees to return the bar to the floor in a controlled manner.

Tips:

• The sumo deadlift utilizes the hips and legs more than the conventional deadlift and puts less stress on the lower back.
• Keep the bar as close to your body as possible throughout the lift.
• Think about 'spreading the floor apart' with your feet to engage your hips.