- Position feet under bar with very wide stance. Squat down
and grasp bar between legs with shoulder width mixed grip. Face
forward while positioning shoulders upward with arms straight,
chest high, hips low, and back straight.
- Pull bar up by driving feet outward while pulling chest up.
Extend knees when bar passes knees. At top of lift, when torso
is upright, drive shoulders back and chest up. Return weight
to floor by bending hips back and knees pointed outward, while
keeping chest high and back straight. Repeat.
- Target muscle is exercised isometrically.
Heavy barbell deadlifts significantly engages Latissmus
- Use shoulder width grip since narrower than shoulder width
grip will make it more difficult to lockout at top. Throughout
lift, keep hips low, shoulders high, arms and back straight,
and knees pointed out same direction as feet. Also, keep bar
close to body to improve mechanical leverage. With wide stance,
push feet out to sides and not down to prevent knees from buckling
inward. Pushing knees out will allow hips to travel toward bar
more quickly while improving leverage.
- During rep training for powerlifting, do not merely tap weight
to ground, but instead, let barbell settle to ground each rep
to sufficiently train range of motion through initial slack of
heavy barbell. See similar exercises: Deadlift
and Kettlebell Sumo
Deadlift. Also see Sumo
Deadlift vs Conventional Deadlift and Deadlift
Target (see comments)