What decides this lift is your stance and where your hips end up. Set your feet wide, toes turned out, and grip the bar inside your knees so your shins are close to vertical when you set up — that upright shin angle is what separates a sumo pull from a conventional one. Drop your hips down and back until your torso is more upright than in a conventional deadlift, chest tall, lats pulled tight. Drive through your whole foot and push your knees out as you stand, finishing by squeezing your glutes rather than leaning back. Keep the bar brushing your legs the whole way up.

PLANS THAT USE IT 5

Big 44× / week · advanced

Back Developer — Pulling Patterns4× / week · intermediate

Squat Specialization — Multi-Stance Progression4× / week · intermediate

Deadlift Specialization — Pulling Power4× / week · intermediate

Strength Bias — Heavy Compound Focus3× / week · intermediate