1. Take your stance - The first thing to ensure prior to lifting the bar is our foot position. When setting up, have a look at where your knees are in relation to your ankles.
2. Toes out - Once the correct width of the stance has been determined, it’s important to turn the toes out. The sumo requires a larger degree of external rotation – around 40-45°.
3. Line the hips with the bar - The sumo variation demands that the hips are roughly in line with the bar (this may feel weird). If your a beginner, you may need to dropping the hips significantly lower. Dropping your hips down and have a look at your spinal alignment. Find the point where you are at maximal depth while maintaining a flat back and tension in the hamstrings. If you drop too deep you will see your back begin to round.
4. Get behind the bar - now it's time to move the bar off the ground! As you drive through lifting the bar it is very important to stay behind the bar. If you fail to do so your body will have a negative impact on your bar path. Remember to push through your heels, think about pulling yourself down into the bar, rather than simply dropping down and grabbing the bar. By pulling yourself into the bar, your lats will engage which will prevent any rounding of the spine and ensure the hips do not shoot up too quickly.
5. Push away from the floor - a good cue to create attention at the hips and will help to move the bar off the floor. Pushing away from the floor cue is very useful for forcing the knees out as the bar moves up the body. This will ensure that the knees stay out of the way from the bar and eases into a more efficient bar path. (Straight)
6. Drive the hips into the bar - For a successful Sumo, you must stand fully upright, with knees and hips locked out, this means driving the hips into the bar without overextending your back. Remember to focus on squeezing your glutes together at the top of the movement as this will push your hhips through to a natural end position while avoiding overextension (see this all the time). Doing this will not only have a positive impact on your lift efficiency but will also protect your lower back.
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