1 - Begin by standing with your feet wider than shoulder-width apart, with your toes pointed slightly outward. The barbell should be positioned on the ground in front of you.
2 - Bend at your hips and knees to lower your body down, keeping your chest up and back straight, and grip the barbell with both hands using a wide grip.
3 - Your hands should be positioned outside your knees on the barbell. Ensure your grip is secure.
4 - With your back flat and chest up, lift the barbell off the ground by extending your hips and knees simultaneously. This is the initial phase of the sumo deadlift.
5 - Once the barbell reaches hip level, explosively pull it upward by flexing your hips and pulling your elbows high and wide, close to your shoulders. This is the high pull part of the exercise.
6 - The barbell should reach chest height or slightly higher as you pull it.
7 - Lower the barbell back to the ground with control by reversing the motion: first the high pull, then the sumo deadlift, and finally place it on the ground.
8 - Repeat the movement for the desired number of repetitions.
