How to Deadlift Sumo Style

Setup

• Stand with your legs spread wide
• Align shins with the rings on the bar
• Point toes out to about a 45 degree angle so that knees do not interfere with the bar path when pulling
  • Align the bar so that it’s touching or nearly touching your shins
• Hinge/reach back with your hips and bend your knees keeping lower back completely flat
• Grip inside your legs right where the knurling on the bar starts
  • Using an alternated grip (dominate hand overhand and non-dominate hand underhand) will provide a stronger grip on the bar
• Align shoulders/armpits slightly in front of the bar

Pull

• Brace by filling your lungs with air, closing your glottis, pushing your abdomen out, and tightening your back
  • Pinch your shoulder blades down and in
  • Slightly arch your lower back
  • Pull the slack out of the bar
• Stand up by pushing your hips into the bar
  • Push feet to the outside of your shoes
  • Focus on squeezing your butt while keeping your chest up and your back flat
  • Keep the bar as close to your body as possible while pulling
    • The bar should drag across your shins

Downward Movement

• Make sure to lockout
  • Stand tall and upright with the weight
• Once you have locked out, try to maintain the same strong braced position to put the bar back on the ground