How to perform Barbell Sumo Deadlift:
Set the barbell close to your shins and with bumper plates (larger in diameter). Notice if the barbell is going down and up in a straight line as possible close to your legs – think of painting your legs. Align your feet turned out with a stance that you prefer (semi sumo or sumo). Knees out and vertical to your heels. Lock your lats – s used only to hold the bar (think of arms being ropes with hooks). Chins tucked – think like holding an orange with your chins. Breathe and hold about 70% of breath, brace your core like you are about to get punched in your belly and only release breath out when you are close to the top on your way back. Repeat the same for each rep. Treat each rep important, be patient and focus on your form. Maintain core tight. Stiff spine. Pelvic floor in neutral position. Spine and neck in neutral position. Don’t round your back. Don’t hyperextend your head/neck to see yourself in the mirror. Don’t hyperextend your back on your lockout at the top. Try to come up with your body moving like a unit. This is a hinge movement, so think of moving your butt back like pushing a door shut with your butt or like someone behind you pulling your hips back with a rope.