Master the SUMO DEADLIFT with these Form Tips

Here are some things to keep in mind when performing sumo deadlifts:
1. Wedge your feet in: place your feet at a comfortable angle, making sure your foot positioning is even on each side. After this step, don’t change your foot positioning any more!
2. Engage your lats/ close your armpits: you can think about pulling your arms in towards you or “closing your armpits” and squeezing your lats. Maintain this position throughout the pull.
3. Pull the slack out of the bar: pull on the bar enough that it’s about to come off of the ground. With heavier weights, this might cause the bar to bend.
4. Push the ground away: in the first half of the lift (until the bar reaches your knees) focus on pushing the floor away as hard as you can.
5. Push your hips forward: after the bar passes your knees, focus on pushing your hips forward to complete the lift.

[@chickswithdcks1862]

u pulled slack out of your lower back instead of the bar: this probably means u dont have enough stiffness in your body or have weak quads

[@Justicesblindfolded]

That’s not the correct form

[@TheRedRanter]

That made my back hurt watching this.

[@kimberly.lifter]

Glassback 😂😂😂😂🫵🫵🫵🫵

[@TheRedRanter]

@@kimberly.lifter she’ll have a glassback with that form.

[@kimberly.lifter]

@@TheRedRanter nope, you have

[@TheRedRanter]

@@kimberly.lifter “No, you have”. Is that some kind of insult?🤡

[@kimberly.lifter]

@@TheRedRanter Yep, from the beginning I called you Glassback

[@Xplode101]

You shouldnt be giving advice with that from

[@itzwilza7189]

Ur hips are to high...drop em and imagine your trying to push ur pelvic bone as close as possible

[@geoffreya4665]

You need to get you hips higher and keep your CHEST UP!!!! Your basically doing back extensions at this point

[@Diamondbull]

Agree with chest up, but her hips are already too high as it is. She should be sinking them. Her shoulders should be in line with the bar as opposed to over the bar. Which will give her the correct cue as to the angle her back should be in so as to lift the bar straight up. That said to raise her hips and lift her chest sounds like a recipe for an inwardly curved back and thus a later injury so I disagree with that assertion.

[@GREATRR]

Hips Lower chest up lol, how can she do both she’ll end up looking like the letter U.

[@Derqem]

looks more like a conventional with a wide stance than a sumo

[@watfunstu9086]

conventional with a wide stance.. is called sumo

[@brogowski5090]

I only dead lift 225 pounds and when people told me to pull the slack out of the bar, I thought that advice didn’t apply to me

[@WhiteChocolate09605]

Imagine like an instagram model how their X-ray shows a large curve in their spine and do that with you hips about vertical to your knees

[@HRob73]

I felt my back twitching...watching this😅

[@BK-mk3vi]

Hips too high, chest too low. No hip drive. This is basically a weighted back extension. Sit lower, chest up, and drive with the hips.

[@MeltingTheta]

No sweetheart, you did it wrong. You're gonna mess up your lower back like that.

[@carlosvelarde818]

Gorgeous ♥️♥️♥️♥️🧡🧡🧡🧡💛💛💛💛💪💪💪💪💪💪💪💪💪💪💪💪💪💪

[@rickey9493]

lol that form is horrendous

[@Boti98HUN]

Missed the part where you pull the slack lol

[@Boti98HUN]

Also knee sleeves for deadlifting??

[@Cogito_ergo-sum2]

Whith thath form just pull conventional at this point, for sumo deadlift sink your hips try to make your hips as close as possible to the bar shoulders perpendicular to the bar

[@Tony_sbd_qc]

Your form is not good to be honest keep working on it you’ll do it perfectly after time

[@dymeezeey]

Lmao honestly...

[@uplayulay]

Bad form

[@hunterlaurio4025]

WRONG!!!!!!

[@Xplode101]

Wtf thays horrendous form

[@echastein7232]

Too wide and the distance between feet does too far

[@skinnybirdo]

Bro i'm sorry But that's even worse than my technique that i came here to fix ☠️

[@justinblack5391]

Bring ur hips lower then pull up. Ur hinging from ur lower back

[@CK-pp5vk]

This is a sumo RDL lmao

[@kiefir]

That is shockingly bad form, you have no right to be telling this to people

[@alihida9818]

Yes good 👏👏👏👍👍👍

[@SBDyo]

Sunventional😂

[@rajthapa4112]

Totally wrong form

[@deanfraser419]

Love reading haters comments..all the little men who cant do it😂😂 ego lifters..

[@gumlus1257]

Tips for sumo deadlift : Put your feet together Bring your arms out Pull like a man

[@serenagarces4758]

Lol the haters in the comments 😂 Get it girl 🏋️

[@SETFORSET]

It's easy to be critical of a person's lifting abilities behind a screen! Erica is an experienced powerlifter with serious strength and skill.

[@itzwilza7189]

​@@SETFORSEThaving people critique your lift is good or else you'd never learn from your mistakes...here you are showing improper lifting form

[@xbobtheslobx]

​​​@@SETFORSETexperience or no experience, every/anybody can benefit from constructive criticism. Her form is off that's just a plain ol fact. Her hips could be lower and closer to the bar, and her chest/back definitely needs to be more upright. None of that advice is insulting so I'm not sure why it was taken as such. Even pros need help/guidance otherwise there'd be no coaches out there. 90% of the comments are people pointing out the same mistake. I think it's worth taking it into consideration and leaving the ego at the door. But I guess it's "easier" to blindly support and praise someone even through their mistakes

[@darylxavier9116]

Its not a matter of being a hater. Her form is *wrong* and she can take sensible constructive criticism or be wrong and strong and potentially damage herself etc

[@Bydey]

​@xbobtheslobx this was so well put. 👏

[@MultiSupernova99]

Very bad form

[@cahillgreg]

Get a job sir

[@Mr.Armstrong9999]

The men on this comment feed all are exercise guru’s 🤣. She literally is performing the exercise correctly

[@bigpickenergy5321]

People always think they're biomechanical experts on yt comments 😂

[@bigandbadgolf5669]

she most definitely is not. When using correct sumo form, the hips should stay relatively low and the torso should start in a near upright position allowing the lift to be executed using mainly the glutes and the legs. This woman's were always high, and she started the lift with her torso nearly parallel to the ground, and she executed the whole lift with her back.

[@bigpickenergy5321]

​@@bigandbadgolf5669Thing is there is no concrete way for any 1 particular lift to be executed. That's dogmatic thinking. Standard sumo should be done hips low/chest high but you can have deviations - that doesn't make it wrong. Alexander Bromley (strongman competitor) explains how people have different leverages and how some people DL with a hybrid variation of sumo and conventional.

[@bigandbadgolf5669]

@@bigpickenergy5321 This is not the hybridised version that the strongman would have been referring to. Look at hafthor's 501 deadlift, that's a good example. All of the deviations have to do with stance. She lifted the whole ass thing with her back, which completely defeats the purpose of sumo, which takes much of the load off of the back as opposed to conventional.

[@super_steven_1776]

Tip 1: don't do sumo

[@jaguarjamie45]

Tip 2: Do sumo if you have long legs/short torso

[@jaguarjamie45]

Tip 3: If someone says don’t do sumo it means they have no clue what leverages and body types are.

[@nathanielpemberton9792]

⁠@@jaguarjamie45Not true. Pull sumo if your quad dominant, have the hips to support the stance and become you just want too lol Short torso is just a deadlift specialist in general. You have no idea

[@jaguarjamie45]

@@nathanielpemberton9792 you clearly have no idea 🤦🏻‍♂️

[@slaglecustoms8372]

or don't do sumo ever

[@alvaroandresesquivelbarboz7549]

Why not?for people with lower back pain it’s a great exercise mainly to avoid injury