How to do a Sumo Deadlift in 10 Simple Steps

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By Coach Robert King

Performing a Sumo Barbell Deadlift in 10 Simple Steps

  1. Begin by standing with your feet wider than shoulder-width apart and the barbell on the floor in front of you.

  2. Position your feet so that they are pointed outward at about 45-degree angle and your shins are very close or touching the bar.

  3. Descend to the bar by pushing your hips back (hinging) and spreading the floor with your feet and opening up your hips and knees. Descend until your finger tips can touch the barbell.  

  4. Once you are able to reach the barbell grab it very tightly and grip the barbell as hard as possible. Be sure to put the barbell in your fingers, not deep in your palms.

  5. Take a deep breath and brace your core.  Be sure to do a 360% degree brace of your whole trunk, not just your front (anterior) core.

  6. Drive your feet into the ground and push away the floor, don't lift the barbell off the floor.  The deadlift is as much of a push as it is a pull.

  7. Keep your back straight throughout the lift, and do not allow your back to round.  Focus on keeping full body tension throughout the whole lift.

  8. Once the barbell reaches the top of your knees, squeeze your quads and glutes and stand tall.

  9. Lower the barbell back to the floor by bending your hips and knees, keeping your back straight and your shoulder blades pulled back

  10. Once the barbell is back on the floor, release your grip and stand up. Or reverse engineer it with the same movements but in a reverse manner/order.
Be sure to check out this YouTube video where I explain the Sumo Deadlift in detail.

Coach Rob

Coach Rob is a Power Lifting  IPF  World Champion, 9X Worlds Medalist, 5X Team Canada Coach and the owner of Women Who Lift Weights & Heavy Weights Barbell Club.

Check out our "I Could Deadlift You" collection!

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