- 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.
- Stand on your band with both feet.
- Hinge forward at the hips while keeping a flat back.
- Hinge until you feel a stretch in your hamstrings.
- Push your hips back forward until you are 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.
- Stand with your feet shoulder width apart, shifting one foot behind you. Hold the kettlebell in both hands in front of your thighs.
- Bend forward at the hips bringing the kettlebell to the floor while you slightly bend your knees and keep your back straight.
- Return to the upright position and repeat.
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