Sumo Deadlift

Setup & Positioning

"Stand with your feet wider than shoulder-width, toes pointed out about 30–45 degrees. The bar should be directly over your midfoot. Bend at your hips and knees to reach down and grip the bar with your hands inside your knees, arms straight. Keep your chest tall, shoulders slightly in front of the bar, and core braced."

Key point: “Push your knees out in line with your toes to create space for your arms and to load your hips.”

Execution

"Drive through your heels and push the floor away as you extend your hips and knees together. Keep the bar close to your shins and thighs, and stand tall at the top with glutes squeezed—don’t lean back. Reverse the movement by hinging at the hips first, then bending your knees once the bar passes them, lowering it under control to the floor."

Where You Should Feel It

• Glutes and hamstrings during the lift
• Quads assisting at the start off the floor
• Core and upper back stabilizing throughout the pull

Where You Shouldn’t Feel It

• Lower back strain from rounding
• Shoulder discomfort from bar drifting forward
• Knee pain from collapsing inward

Breathing

"Inhale and brace before lifting, exhale at the top, then reset before the next rep."

Common Mistakes to Avoid

1. Hips rising too fast – Keep them rising with your shoulders.
2. Letting knees cave inward – Push them out in line with toes.
3. Bar drifting away from your body – Keep it close the whole time.
4. Leaning back excessively at the top – Stand tall without hyperextending.