Barbell Sumo Deadlift

Stand over the middle of the bar with a wide stance and your toes turned out. Keep your chest open, brace your back, and keep the bar close without dropping your hips too low.

Drive through your feet while pushing your knees out toward your toes. Keep your torso upright and let the bar travel close along the inside of your thighs.

Drive your hips forward to stand tall. Do not lean back; finish when your legs and glutes are fully engaged.

Make sure your glutes, inner thighs, and both sides of your quads and hamstrings work together. Think of pushing the floor apart with your wide stance instead of simply pulling the bar.

Letting your knees cave in or starting with your hips too low turns the lift into a squat and breaks your position. From the setup, keep your knees open and the bar close.

Take a deep breath and brace your abs before pulling, then exhale after you stand fully. With heavy weight, reset your stance and breath for every rep.

Set up carefully so your shins do not drift too far from the bar. The lift feels much easier when you can keep your knees open and the bar close, regardless of weight.