How to Do the Perfect Sumo Deadlift (Complete Guide)

Want to master the sumo deadlift — the quad-dominant deadlift variation? You're in the right place.

Perfect Sumo Deadlift Technique

The sumo deadlift is a powerful variation that emphasizes quadriceps and glutes while reducing stress on the lower back. ChAIron's AI coaching ensures perfect form for maximum strength gains and injury prevention.

Step-by-Step Form Guide

Wide Stance:Stand with feet wider than shoulder-width, toes pointed slightly outward
Grip Position:Grip the bar with hands inside your legs, arms straight
Hip Hinge:Keep chest up and hinge at hips while bending knees
Drive Up:Drive through heels and extend hips and knees simultaneously

Common Mistakes to Avoid

Rounding the back during the lift
Knees caving inward
Bar drifting away from the body
Not fully extending hips at the top
Stance too wide or too narrow

AI Coaching Benefits

Spine alignment and posture
Knee tracking and stability
Bar path optimization
Hip extension timing
Stance width recommendations

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