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How To Do A Sumo Deadlift

Instructional Video

 

Written Instructions

  1. Load up a barbell on the floor with the desired weights.
  2. Step towards the barbell with your feet wider than hip width apart and your toes pointing outwards to the corners of the room.
  3. Bend your legs so that you're lowered down towards the bar, take an overhand grip on the barbell, shoulder width apart, your arms should be inside your legs.
  4. Roll the barbell back so that the bar is over the arch of your foot.
  5. Brace your core as you lower your bum to the ground, keeping your back straight and head facing forwards.
  6. Driving with your hamstrings, hinge your hips forward, keeping your back straight until your legs are straight and you have lifted the barbell up off the ground.
  7. Once you have got the barbell to be around thigh height and you are standing straight, gently lower the barbell back down by bending the legs
  8. Gently allow the bumper plates to tap the floor before you explode upwards again.

 

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