- Stand with your mid-foot under the bar and grip the bar with your hands, about a shoulder width apart.
- Bend your knees, then lift the bar by straightening your back. It is important to keep your back straight.
- Stand to your full height and hold.
- Lower the bar to the floor by bending your knees and keeping your back straight.
- Stance width can vary with a sumo DL. Some prefer toes near the plates. Others prefer a more narrow stance to get more drive off the floor.
- Make sure your arms are inside your legs. The bar should be just over your mid-foot. Flatten your back and push your heels into the floor.
- Try to extend your knees and hips simultaneously.
- Take a shoulder width, double overhand or mixed grip.
- Push your hips back while leaving your knees mostly extended. Look for a stretch in your hamstrings.
- When you feel the stretch, push your hips forward until you're back in a standing position.
- Pull your shoulder blades back really hard and place the bar on your posterior delts.
- Push your hips back and break at the knees to initiate the squat.
- Aim to get your hamstrings to parallel with the ground. Push your heels into the floor and squat back up to a standing position.
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