How to Do Barbell Sumo Deadlift

Form Cues

1. 1

   Wide stance toes out 45 degrees, grip inside legs

2. 2

   Push knees out hard, drive floor away

3. 3

   Grip just inside your knees — a wide stance with a narrow grip is what defines the sumo pull

4. 4

   Keep your torso more upright than a conventional deadlift; the wide stance shortens the bar's travel distance

Common Mistakes

• ●

  Knees collapsing inward during the pull — actively drive knees out over toes throughout

• ●

  Setting up with hips too high, turning the pull into a stiff-legged deadlift — hips should start lower and closer to the bar than in a conventional pull

• ●

  Taking a stance wider than your hip mobility supports, forcing the lower back to round — narrow the stance slightly rather than sacrifice spinal position