How to perform sumo deadlifts correctly?

To execute a sumo deadlift properly, the correct form and technique are crucial. Here are key points to keep in mind:

1. Positioning: Start with a wider stance than in a conventional deadlift, and your toes should be pointed out slightly. This is essential for good form.
2. Grip and Body Alignment: Your arms should be straight down to the bar, inside your legs. Keep your chest up and back straight to ensure a strong, stable posture throughout the lift.
3. Movement Execution: When lifting, focus on driving through your heels, and spreading the floor with your feet to engage your glutes and hamstrings. The knees should track over your toes without collapsing inward, which can be ensured by actively pushing out against your knees.
4. Hip Hinge vs. Squatting: Unlike squatting down to the bar, hinge at the hips by sliding them back. This position shifts the emphasis to your posterior chain rather than turning the move into a squat.
5. Lockout: As you reach the top of the movement, straighten your hips and knees simultaneously. Avoid hyperextending your back at the top; just bring your hips to a neutral position aligned with your feet and shoulders.

For visual learners, Mind Pump Media provides instructional videos on proper sumo deadlift techniques that emphasize these form cues, as discussed in their podcasts 1 2 3. It's advisable to watch these to better understand the nuances of form and to avoid common mistakes.