Why and How to Do the Barbell Sumo Squat

The barbell sumo squat is a great full body exercise. This article will go over proper form and tips to help you get started with this exercise.

a man performing a sumo squat
a man performing a sumo squat

Stand with feet a little wider than hip-distance apart, toes angled outward.

The next step is to stand with your feet a little wider than hip-width apart, toes angled outward. You'll probably want to start with your feet flat on the floor and then slowly move them apart until you find a width that feels stable and comfortable. The key is to keep the weight of your feet evenly distributed between both sides of each foot (as opposed to having all of it on one side).

Lastly, make sure that both heels are firmly planted on the floor when squatting down into position, which means keeping them flat on their respective sides—not rolling inward or outward as you go through your movement.

Hold the barbell across your upper back with an overhand grip and hands about shoulder-width apart.

You should hold the barbell across your upper back with an overhand grip and hands about shoulder-width apart. The barbell should rest on your traps, with your elbows at 90 degrees and shoulders back and down, relaxed but not rounded forward.

Push hips back and bend knees to lower into a squat.

As you squat, keep your chest lifted and push through your heels. Keep your knees over your toes and push your hips back to lower yourself into the squat. As you rise back up, focus on keeping your entire body tight, especially through the midsection (abs and back).

Keep chest lifted and push through heels to return to start.

  • Keep your chest lifted and push through your heels to return to start.
  • Keep your back straight, knees in line with your feet, weight in the heels, head up and squeeze your butt cheeks.

The barbell sumo squat is a great full body exercise

side view of a man doing a sumo squat
side view of a man doing a sumo squat

The barbell sumo squat is a great full body exercise that will improve your strength, power and flexibility. If you are having trouble performing this exercise or have never done it before, try using a lighter weight while learning the proper form. Once you are comfortable with the movement and have built up some initial muscle memory, start adding on more weight slowly to challenge yourself while still maintaining good form.

While many people believe that squatting properly is all about technique, sometimes injuries occur regardless of how good you think your form is. If soreness in the hips becomes intense or if there's pain at any point during the movement (particularly in one leg), stop immediately! This could be because of poor alignment or overuse/underuse of certain muscles from improper range-of-motion during execution of the lift/pulling technique employed when doing these exercises regularly so be sure to take note if something feels off so as not

to aggravate any pre-existing conditions further down the line!

Conclusion

To sum up, the barbell sumo squat is a great full body exercise that offers lots of benefits. This exercise is easy to learn and can be done anywhere with minimal equipment. If you want to get started now, just remember: start light, progress slow and have fun!