Sumo (Wide Stance) Deadlift

There are some key differences compared to a regular deadlift besides the wider stance. Your feet will be pointed outward, generally about 10 and 2 is a good point of reference. With such a wide stance it’s very import to track the path of your knees. Do not allow your legs to fold in as this puts great stress on the tendons in your knee. The bar should start about mid foot and follow the path of your shins. The movement should start with your legs breaking the bars contact with the floor. As you lift the upper body comes into play and works together with your legs in one fluid motion. Never allow your back to arch. Always maintain a neutral spine. From the moment you grab the bar I recommend squeezing your core tight. Never take tension out of your core as it acts as a brace supporting the lower back.

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