Official Site of the James Madison University Strength & Conditioning Program




Sumo Deadlift


  • Wide stance

  • Squat down to the bar

  • Grip the bar inside your knees, 12-18" apart

  • Drop your Hips lower than your shoulders

  • Start with the bar close to your shins, in tight

  • Focus straight ahead

  • Keep your back arched and tight

  • Lift with your legs - squat the weight up

  • Stand to full upright

  • Don't rush the reps - regroup and establish a good starting position for each rep