How to Sumo Deadlift

The deadlift is a compound barbell exercise, that is one of the three tested in a powerlifting competition. It is primarily used for training overall strength, and building the muscles of the back and legs. If done correctly, the deadlift can be an important addition to a strength training program.

Do a light intensity warm up on a stationary bike, or a treadmill for 5-10 minutes

Gather an olympic barbell (7.2 feet long)

Gather weights

Get two clips

“Load” weights onto the barbell

Add clips to the barbell

Align feet into a comfortable position, well outside of shoulder width

Position the barbell over midfoot

Bend slightly at the knees, pushing them outward

Grab the barbell with the “over under” hand grip, with the arms going straight down

Engage hips, bringing them closer to the barbell

Straighten and tighten the back

Caution: If a neutral (not excessively curved) spine is not maintained throughout the movement, injury may occur

Push feet into the floor while simultaneously pulling the bar straight up, keeping it close to your body

Thrust hips slightly forward at the top of the movement

Caution: The lockout should not be excessive, as pushing the hips too far forward puts unnecessary pressure on the spine

Set the barbell down in the same path it came up