Sumo Deadlift and Clean & Press Strength Workout (SWOD) A1. 4 x 3 Sumo Deadlift (70, 75, 80, 90%) A2. 1 min Handstand Practice x 3 Tips:
Depending on your height will depend how wide take your stance. Your foot should be at a 30 to 45 degree angle to the bar. If it is open too much you will have a problem with your balance at the top. If your feet are too straight you will be unable to get your hips close enough to the bar and will not maximize your leverages.
When you get up to the bar, take a look down. The bar should line up with the front of your quads while you are standing up straight. This is a starting point on how close you should be to the bar. You can also check the eyelets of your shoes. If you need to move closer or further away, start by moving by one set of eyelets at a time. This makes it very easy to duplicate your stance until you are comfortable with the changes. Your setup for a sumo deadlift will be the same for everyone. You goal is to get yourself in perfect position to squat the weight up. If you have ever box squatted, your form will be the same as your position when you are sitting on the box (that is if your squat form is good). Your knees should be pushed out to the side as much as possible and back arched with your chest up as high as possible. You want to get your hips as close to the bar as you can before starting your pull.