Take a standing position with your feet a little wider than your shoulders with a tiptoe rotation of up to 30 degrees. Bend slightly forward and grab a large barbell at slightly less than shoulder width using only an overhand grip or a mixed grip (one hand over and the other under). Move into a squat with your thighs parallel with the floor and the weight on your heels. Your lower legs (crus) are perpendicular to the floor. Fix your torso by contracting your abdominal and back muscles.
From the starting position, pull upwards by extension at your hip joints without changing the bend of your spine. Hold the barbell as close as possible to your legs throughout the exercise. As the barbell moving upwards reaches your knees, start contracting your glutes in addition to your hamstrings by pushing your pelvis forward. Throughout the movement your knees follow the direction of your tiptoe rotation. Finish the movement by standing upright while making sure your pelvis is in a neutral position, your torso is firm and you do not bend your back at the waist. Inhale in the starting position, hold your breath while you are deadlifting and keeping your torso fixed and exhale in the upper position. Inhale again and fix your torso while returning to the starting position. Do the required number of repetitions.
Make sure you keep the correct body posture with a fixed torso and pelvis in a neutral position. Avoid lordotic swayback at the waist. Your shoulder blades are directed down and towards each other. Keep your knees in the direction of your tiptoe rotation throughout the entire movement so as to avoid swinging your knees in or out as you are overcoming the resistance. Keep your heels on the floor at all times. Do not overestimate your abilities when choosing the weight. Avoid lifting your arms up; only use your hands to hold the weight. Monitor your breathing while doing this exercise and do not get too dynamic.
It is good to do this exercise with a side view in a mirror to carefully watch for correct technique. Choose a weight that allows you to use perfect technique. Doing the exercise incorrectly may cause injury in the lower back area. Make sure your internal stabilization system is correctly activated.
The main difference between conventional deadlift and sumo deadlift is the distance between the feet: while in conventional deadlift the distance is shoulder-width or slightly less, in sumo deadlift either wide or very wide feet distance is used.
Many coaches do not recommend the very wide stance as it puts more pressure on hip joints.
The grip should not be too wide: your hands must easily pass between the legs.
Lower back is less involved than in conventional deadlift. The quadriceps is involved more in sumo deadlift and the lower back (erector spinae) proportionally less.
As all deadlifts variations, this exercise must be done with precise technique, carefully and slowly.
The back must be straight during the whole movement. You can use overhand grip or mixed grip (one hand overhand, the other hand underhand).