Sumo Deadlift

How to Perform Sumo Deadlift

1. 1
   Start with a wide stance and toes slightly turned outwards. The exact foot position in the stance will vary lifter to lifter depending on anatomy. You want your feet wide enough to be able to grip the bar with your arms inside of your legs, shins perpendicular to the floor, all while maintaining a flat back.
2. 2
   Once you have found your individual foot position, assume your setup position with both hands gripping the bar inside of your legs. From here, engage your core, pull your shoulder blades back and down, and think about applying force through your feet into the ground.
3. 3
   Push through your legs and pull up on the bar ensuring that your hips and shoulders rise at the same rate. Stand to full hip extension with your legs locked out at the top.
4. 4
   Return the bar back to the ground. This is one rep.