![]() Typically the hardest part of the sumo pull is the start, so you need to be patient and create a lot of torque in your hips to crack the plates off the floor. This will help keep tension on the hips and get the bar moving. Spreading the floor is super important for breaking the weight off of the floor. This helps keep tension on the lats and helps prevent the upper back from collapsing and the hips from shooting up. A good way to help position your bodyweight behind the bar is to pull yourself down into the bar before the lift, and then pull the bar into your body. If your head and chest are in front of the bar at the start, it's going to be very hard to finish the lift. The more of your body weight that's forward of the bar, the harder it'll be to lock out. Once you figure out your hip position, it's important to start to leverage yourself behind the weight. (If your knees come forward, this puts the bar out in front of you and you'll be putting yourself in a bad start position.) A good rule of thumb is to get your hips low enough to get your back straight and still have good hamstring tension. Great examples of this in action are Dan Green and Caitlyn Trout, each of whom have shorter legs and great mobility so they can get their hips low without their knees coming forward. ![]() You don't want to squat the weight up, but you want to get your hips as close to the barbell as possible to improve leverage. The length of your legs and your current level of mobility depends on how low your hips can start. This will allow the bar to start closer to the body and set the position for a smoother and shorter pull. By turning your toes out slightly you can place the bar on the smooth part of your inner shin. You don't want to "duck" your toes all the way out because that would make it very difficult to create any tension, but you certainly can't keep your feet straight ahead that would essentially put the bar an extra inch out in front of you (which makes it all the harder). The sumo deadlift is typically harder to get moving off the floor and easier to lock out, so don't go so wide that you can't even get the bar moving. Geared lifters can get away with going a little wider, but most people need a more moderate sumo stance. ![]() Get your knees out to where your ankles are. Here are 6 tips to simplify the sumo deadlift as much as possible. It shortens the range of motion of the pull. ![]()
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