Barbell Sumo Deadlift

Use a standard barbell on a flat, non-slip surface and load plates evenly with collars. Start with a manageable weight so you can maintain position. Flat, stable shoes (or deadlift slippers) are ideal. Chalk and straps are optional depending on grip goals.

Take a wide stance with toes turned out (about 30–45°) and shins close to the bar. The bar should be over your mid-foot. Hinge down and grip the bar with hands inside your knees (shoulder-width or slightly narrower). Drop your hips until you feel tension in the adductors/hips while keeping your chest up. Set your spine neutral, brace your core, and engage your lats to pull the bar close. Your shoulders should be slightly in front of the bar, and your knees should track in line with your toes.

Inhale and brace hard. Start the pull by driving your feet into the floor and thinking “spread the floor” with your feet while pushing your knees out. Keep the bar close as it rises—straight up your shins and thighs. Maintain a tall chest and neutral spine as your hips and shoulders rise together. Once the bar passes your knees, drive your hips forward and stand tall, locking out by squeezing your glutes—not leaning back. Pause briefly at the top, then lower the bar under control by hinging at the hips first, keeping the bar close, then bending the knees once the bar passes them to return the bar to the floor. Reset and repeat.

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