Barbell Sumo Deadlifts

Technique

Setup

Take a wide stance with your toes turned out and your shins close to the bar, which sits over your mid-foot. Hinge down and grip the bar about shoulder-width, inside your knees, arms straight and chest up.

Movement

Push your knees out over your toes, brace, and push the floor apart as you stand up tall with the bar close to your body. Lower it by sending your hips back while keeping your knees out.

Form Tip

Keep your knees tracking over your toes for the whole lift; letting them cave inward strains the knees and throws away the leverage the wide stance gives you.

Increase Difficulty

Add weight, or pause just after the bar leaves the floor.

Decrease Difficulty

Use a lighter bar, or pull from low blocks to shorten the range.