Sumo Deadlift.

Make every rep count.

1. 01

   Set the barbell over your shoelaces. Take a wide stance (as wide as your hips allow while keeping knees able to track over toes).

2. 02

   Hinge back: push your hips back and fold forward until your torso is close to parallel with the floor.

3. 03

   Reach down and grab the bar about shoulder-width with a double overhand grip.

4. 04

   Take a big breath and pull the slack out of the bar: gently pull up on the bar as your hips drop slightly (a “seesaw” motion) until the bar feels tight.

5. 05

   Lock in your upper back/lats—think “squeeze oranges in your armpits”—and keep your armpits stacked over the bar. Spine stays neutral, chest proud.

6. 06

   Drive through the whole foot and push the floor away. Keep the bar close and moving in a straight line.

7. 07

   Stand tall by extending knees and hips together; finish with hips locked out (no leaning back).

8. 08

   To lower, push hips back first, hinge down, and guide the bar back to the floor.

9. 09

   Reset your position and brace before each rep.