How to Sumo Deadlift

The deadlift is a compound barbell exercise, that is one of the three tested in a powerlifting competition. It is primarily used for training overall strength, and building the muscles of the back and legs. If done correctly, the deadlift can be an important addition to a strength training program.

Step 1: Warm Up

Do a light intensity warm up on a stationary bike, or a treadmill for 5-10 minutes

Step 2: Materials

Gather an olympic barbell (7.2 feet long)

Gather weights

Get two clips

“Load” weights onto the barbell

Add clips to the barbell

Step 3: Foot Position

Align feet into a comfortable position, well outside of shoulder width

Position the barbell over midfoot

Step 4: Knee Position

Bend slightly at the knees, pushing them outward

Step 5: Hand Position

Grab the barbell with the “over under” hand grip, with the arms going straight down

Step 6: Hips

Engage hips, bringing them closer to the barbell

Step 7: Back

Straighten and tighten the back

Caution: If a neutral (not excessively curved) spine is not maintained throughout the movement, injury may occur

Step 8: Lift

Push feet into the floor while simultaneously pulling the bar straight up, keeping it close to your body

Step 9: Lockout

Thrust hips slightly forward at the top of the movement

Caution: The lockout should not be excessive, as pushing the hips too far forward puts unnecessary pressure on the spine

Step 10: Finish

Set the barbell down in the same path it came up