Sumo Deadlift (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand with your feet wider than shoulder-width apart, with your toes pointed slightly outward.
   • Position the barbell over the middle of your feet.
2. Step 2Grab the Bar
   • Bend at your hips and knees to lower your body down to the barbell.
   • Use a mixed grip (one hand overhand, one hand underhand) or a double overhand grip, keeping your hands inside your knees.
3. Step 3Position Your Body
   • Keep your chest up and back straight, engaging your core.
   • Your hips should be lower than your shoulders, and your shoulders should be slightly in front of the bar.
4. Step 4Lift the Bar
   • Push through your heels and extend your hips and knees simultaneously to lift the barbell off the ground.
   • Keep the bar close to your body as you lift, maintaining a straight back.
5. Step 5Lockout
   • Stand tall at the top of the lift, fully extending your hips and knees.
   • Avoid leaning back at the top; keep your body in a straight line.
6. Step 6Lower the Bar
   • Hinge at your hips and bend your knees to lower the barbell back to the ground.
   • Maintain control and keep the bar close to your body as you descend.
7. Step 7Repeat
   • Repeat the lift and lower for the desired number of reps, ensuring proper form throughout each repetition.
8. Step 8Finish the Exercise
   • After completing your reps, carefully set the barbell down on the ground.
   • Stand upright and take a moment to recover before moving on to your next exercise.