Executing a sumo deadlift with proper form is crucial for maximizing its benefits while minimizing the risk of injury. Follow these steps to ensure a correct and effective sumo deadlift:

1. Stance and Grip:
Begin by standing with your feet wider than shoulder-width apart, with your toes pointing outward at around a 45-degree angle. The wider stance characterizes the sumo deadlift. The barbell should be positioned over the middle of your feet. Grip the barbell with your hands inside your knees, allowing your arms to hang vertically.

2. Set-Up:
Hinge at your hips to lower your torso, ensuring your back remains flat. Grip the barbell with both hands, using either a double overhand grip or a mixed grip (one palm facing you, the other facing away). Your hands should be placed just outside your knees.

3. Hip Position:
Drop your hips down, ensuring your knees track over your toes. The key in the sumo deadlift is to have your hips lower than your shoulders while maintaining a flat back. This position optimizes engagement of the glutes and hamstrings.

4. Back Position:
Maintain a neutral spine throughout the lift. Avoid rounding your back, as this increases the risk of injury. Engage your lats by pulling your shoulder blades down and back, which helps protect your lower back.

5. Lift Off:
Drive through your heels, extending your hips and knees simultaneously. Keep the barbell close to your body as you lift. Focus on maintaining a strong, upright posture. The initial movement should be smooth and controlled.

6. Lockout:
As you stand upright, fully extend your hips and knees. Squeeze your glutes at the top of the lift to emphasize hip extension. Keep your shoulders pulled back, and ensure your back remains straight.

7. Descent:
Lower the barbell with control, hinging at your hips and maintaining a flat back. The descent should mirror the path of the ascent. Avoid letting the barbell drift away from your body.

8. Reset:
Return the barbell to the ground and reset your position before each repetition. This ensures proper form and engages the intended muscle groups with each lift.

Remember, the sumo deadlift is a highly individualized lift, and variations in anatomy and flexibility may influence your optimal form. Regularly practicing with lighter weights can help refine your technique before progressing to heavier loads. Always prioritize safety and listen to your body to avoid overexertion or injury.