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How To Do A Barbell Sumo Squat

Instructional Video


Written Instructions

  1. Set up the barbell on the rack to around chest height.
  2. Step under the bar with your feet around hip width apart.
  3. Squeeze your shoulder blades together to make a little shelf just under your neck.
  4. Rest the barbell on this shelf, grasp the bar either side with your hands slightly wider than your shoulders.
  5. Gently straighten your legs so that the barbell is released from the rack and is resting on your back, then take a few steps backwards.
  6. Take your feet out further so you stance is now greater than hip width apart, have them as wide as feels comfortable, point your toes outwards to the corners of the room.
  7. Brace your core, focusing on keeping your back straight and shoulder blades tight together.
  8. Sit back by pushing your knees outwards and bringing your bum towards the floor, keep your back straight.
  9. Stop once you’ve reached a depth of around 90 degrees in your legs.
  10. Drive with your legs to fully extend the legs, focusing on planting your heels into the floor as you come up and not allowing your knees to cave inwards.
  11. Pause slightly when you're at the top of the movement and go back down. Repeat for desired reps.
  12. To re-rack, bring your feet back in to around hip width apart, toes pointing forwards. Walk towards the rack so the barbell is resting against it. Bend your legs slightly so that the bar is now sitting in the hooks, you can now let go and remove yourself from under the bar.


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