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Barbell Sumo Romanian Deadlift

Beginner
Equipment
Hamstrings
Hamstrings
Abs
Abs
Forearms
Forearms
Glutes
Glutes
Lats
Lats
Lower back
Lower Back
Traps
Traps
Upper back
Upper Back
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Compound
Force Type
Hinge (Bilateral)

The barbell sumo Romanian deadlift is a hybrid movement that blends the wide-stance setup of the sumo deadlift with the hip-dominant hinge pattern of a Romanian deadlift. This variation is excellent for targeting the hamstrings, glutes, and the rest of the posterior chain, while also engaging the adductors due to the sumo stance. This is a fantastic choice for lifters looking to build strong and mobile hips, develop posterior strength, and reinforce hinge mechanics from a different angle than conventional RDLs.

Key Benefits:

  • Strengthens the hamstrings, glutes, and spinal erectors
  • Improves hip mobility and hinge control
  • Engages the adductors more than conventional RDLs
  • Supports strength gains in both sumo and conventional deadlifts
  • Enhances core stability and grip strength
  1. Place the barbell over the middle of your feet and assume a wide (sumo) stance with toes slightly turned out.
  2. Grip the bar with a double overhand grip inside the knees, roughly shoulder-width apart.
  3. Deadlift the bar into the starting position with hips and knees locked out and a tall posture.
  4. Begin the movement by pushing your hips back and hinging at the waist, keeping the bar close to your legs.
  5. Lower the bar until just below knee height or until you feel a strong hamstring stretch.
  6. Drive through the entire foot and reverse the movement by extending the hips to return to the top.
  7. Repeat for the desired number of repetitions.
  • Maintain a neutral spine throughout—don’t let your back round or overextend.
  • Let the bar graze your legs during the descent to avoid forward drift.
  • Use straps or hook grip if grip strength limits your performance.
  • Distribute weight across your full foot—keep contact through big toe, little toe, and heel.
  • Lock your elbows and avoid pulling with your arms to protect your biceps.
  • Focus on pushing the floor apart with your heels to encourage proper knee tracking and glute engagement.
  • Choose your neck position (neutral or slightly extended) based on comfort and spinal alignment.

🧠 This variation is a great option for posterior chain development and learning how to hinge under control. Don’t rush the movement—feel the stretch and power the contraction. 💥

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