How to do sumo deadlift

Coach's Tips

This variation engages the lower-body muscles more significantly compared to a standard deadlift, allowing you to lift heavier weights.

Start Position

1. Position your feet wider than your shoulders, with toes pointing slightly outward.

2. Bend your knees slightly and hinge at the hips, keeping your back straight and chest elevated.

3. Reach down and grip the barbell with a double overhand hold, ensuring your hands are just outside shoulder width.

Proper Form

1. Initiate the lift by pressing through your heels and moving your hips forward while maintaining a flat back and elevated chest.

2. Lift the barbell close to your body as you stand up.

3. At the peak of the lift, activate your glutes and tighten your core.

4. Return the barbell to the ground, keeping it close to your body as you hinge at the hips.

Breathing Technique

1. Inhale deeply as you lower the barbell.

2. Exhale as you stand and lift the bar.

Precautions

1. Maintain a straight back and elevated chest through the movement.

2. Avoid curving your lower back while lifting the barbell.

3. Execute the movement with control, adhering to strict form.

4. If the weight feels excessive, decrease it or try using a lighter version like the Romanian Deadlift.