- With barbell on blocks, 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 blocks by bending hips back and knees pointed outward, while
keeping chest high and back straight. Repeat.
- 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.
- Barbell Sumo Block Pull emphasizes mid portion of Sumo
Deadlift and allows more weight to be used while sparing
leg involvement. 2" (5 cm), 4" (10 cm), 6" (15
cm), or higher can be used.
- Heavy barbell deadlifts significantly engages Latissmus
Dorsi. See Barbell
Sumo Block Pull under Erector Spinae. Also see Sumo
Deadlift vs Conventional Deadlift.