Master the movement
Sumo Deadlifts
Get a stronger deadlift and bigger legs.
Build your glutes and quads with this deadlift variation. With a shorter range of motion you'll be pulling more weight and fixing your overall posture.
How to Preform Sumo Deadlifts
Step 1: Foot Positioning
Place your feet wider than shoulder width apart and pointed slightly outward. This will vary from person to person, but it should be significantly wider than your conventional deadlift stance.
Treat your foot like a tripod. Dig your big toe into the floor, spread your foot, and press your heel into the floor. This will create a subtle arch in your foot and keep you stable during the lift.
Step 2: Grab the Bar
Let your arms naturally fall to the bar and have a firm grip on the bar.
Step 3: Sit Back and Wedge!
This is the most important part of the lift. You will sit back wedging the bar into your shins to bring your femurs parallel to the floor and shins vertical. Your back should be straight and chest open.
Step 4: Firm Lockout
Pull the bar straight up maintaining a strong brace. Lockout should be should in-line with the hips.
Step 6: Reset
Set the bar on the ground with a slight hip hinge until you get past your knees. At your knees you can flex your knees to "squat" the bar the rest of the way to the floor.
Comparison: Sumo versus Conventional
Conventional Deadlift
