Barbell sumo squat
Target Muscle
Secondary Muscles
Equipment
Stand in front of the barbell with your feet wider than shoulder-width apart, toes pointed outwards, and your chest lifted--this is the "sumo" stance.
Bend at your hips and knees to lower your body and grasp the barbell with an overhand grip, hands just outside of your legs.
Lift the barbell off the rack by straightening your legs, keeping your back straight and your chest lifted, then step back to clear the rack.
Lower your body by bending at the hips and knees, keeping your back straight and chest lifted, until your thighs are parallel to the floor, then push back up to the starting position--this completes one rep.
Pro Tip
**Correct Barbell Position:** The barbell should be held high on your back, just below the neck. This is often referred to as a high-bar squat. The barbell should not be resting on your neck, as this can cause unnecessary strain and injury. **Maintain a Neutral Spine:** One common mistake is rounding the back during the squat. This can lead to serious injury. Instead, keep your spine neutral throughout the movement. Engage your core to help maintain this position. **Proper Depth:** Aim to squat until your hips are below your knees. This is often referred