Barbell Sumo Deadlift: A Comprehensive Guide Setup Start by selecting an appropriate weight on the barbell Position the barbell in front of your feet, making sure it is centered and directly under the bar Stand with your feet slightly wider than hip-width apart, with your toes pointing outwards Bend your knees and lower yourself until your shins touch the bar Grip the bar with your hands, making sure they are positioned just outside your feet Take a deep breath and tighten your core muscles to prepare for the lift How to Perform Lift your chest, straighten your back, and look forward Begin by driving through your heels and pushing your hips forward Lift the bar off the ground by extending your hips and knees Make sure to keep your chest lifted and your back straight throughout the lift Once the bar reaches knee height, pause briefly before continuing the movement Lower the bar back to the ground by reversing the movement, bending your hips and knees Repeat the exercise for the desired number of repetitions Technique Keep your feet flat on the ground and maintain your balance throughout the exercise Avoid rounding your back, as this can cause injury and decrease your lifting efficiency Keep your core tight and maintain good posture to prevent your lower back from arching Use your legs and hips, not your arms or back, to lift the bar off the ground Do not drop the bar, but rather control the descent back to the ground Things to Avoid Using too much weight that may compromise your technique and increase your risk of injury Rounding your back or allowing your hips to drop too low during the lift Bouncing the bar off the ground, as this can cause strain on your lower back Lifting with your arms instead of using your legs and hips Forgetting to warm up properly before starting the exercise