Sumo Deadlift

The technique.

1. 01

   Stand with a very wide stance, toes pointed outwards, with the barbell over your mid-foot.

2. 02

   Hinge at your hips and bend your knees to grasp the bar with a narrow grip inside your knees.

3. 03

   Lower your hips, flatten your back, and engage your core, taking the slack out of the bar.

4. 04

   Drive through your heels, extending your hips and knees simultaneously to stand up straight.

5. 05

   Lower the bar by reversing the movement, hinging at your hips first, then bending knees.

What goes wrong.

• ×Rounding the lower back, risking severe injury.
• ×Letting knees cave inwards, causing knee strain.
• ×Not keeping the chest up and shoulders back, losing spinal rigidity.
• ×Lifting with the lower back first, rather than driving with hips and legs.
• ×Dropping the weight instead of controlling the eccentric phase.