Sumo Deadlift Side View

How To Do A Sumo Barbell Deadlift (Side View)
By Alli McKeeFebruary 19, 2016

Video Transcription: 

Now I am going to demonstrate the sumo deadlift from the side. As I mentioned when you are setting up, you think about almost putting your foot under the bar and your shin is right up against the bar. Same thing with your other foot. Make sure they are evenly spaced, your toes turned out in a way that it is comfortable for you. You are really going to think about driving your knees out, as you go down to the bar.  So, set my core, breathe in again, push back into my hips, dragging my knees out the whole time. Grab the bar, get nice and tight in my lats, pick it up, reverse the motion to put it back down. You will see my butt is about halfway in between my knees and shoulders and my spine is nice and neutral.

Play around with your stance a little bit to find what feels comfortable for you. Some people like their stance a little bit narrower, some people like it a little bit wider. Another thing to keep in mind is that a sumo deadlift is more of a technical lift, where a conventional deadlift is a little bit more kind of like a brute lift. If your technique is not perfect you are not going to pull your sumo deadlift where with a conventional a lot of time you can just muscle it up. If the weight feels kind of like it’s nailed to the floor at first don't be discouraged. Make sure your form is good and keep pulling.


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About the author:  Alli McKee

Alli is a certified strength and conditioning specialist. She's contributed to and modeled for a number of major publications including Oxygen magazine and the New Rules of Lifting: Supercharged. You can find out more about Alli on her personal blog at

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