Barbell Sumo Romanian Deadlift

Muscles worked

Setup

1. Stand with your feet significantly wider than shoulder-width apart and toes pointed outward at a 30-45 degree angle.
2. Grip the barbell with an overhand grip, hands positioned shoulder-width apart so they are inside your knees.
3. Stand tall with the bar resting against your thighs, pull your shoulder blades back and down, and brace your core.

How to do it

1. Inhale and initiate the movement by pushing your hips back as far as possible while keeping a slight, fixed bend in the knees.
2. Lower the bar slowly in a straight vertical line, keeping it in contact with your legs, until you feel a deep stretch in your hamstrings and adductors.
3. Exhale and drive your hips forward to return to the starting position by pushing through your heels.
4. Squeeze your glutes forcefully at the top of the movement without overextending your lower back.

Form checklist

• Keep the barbell in contact with your shins and thighs throughout the entire lift.
• Maintain a neutral spine and avoid rounding your shoulders or lower back.
• Ensure your knees track in the same direction as your toes to protect the joints.
• Keep your shins as vertical as possible to maximize the hinge mechanics.

Pro tips

• Focus on 'spreading the floor' with your feet to maximize adductor and glute medius recruitment.
• Think of your hands as hooks; do not pull the weight with your arms, but rather push the floor away with your legs.
• Stop the descent once your hips stop moving backward; going lower usually results in lumbar rounding.

Make it harder

• Implement a 3-4 second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.
• Stand on a small platform or weight plates to create a deficit, increasing the range of motion and the stretch on the hamstrings.

Frequently asked

What muscles does the barbell sumo romanian deadlift work?

The barbell sumo romanian deadlift primarily targets the adductors, erector spinae, glutes, hamstrings, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell sumo romanian deadlift?

The barbell sumo romanian deadlift uses barbell.

Is the barbell sumo romanian deadlift good for beginners?

The barbell sumo romanian deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Kettlebell Sumo High PullIntermediate · adductors, erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius