Barbell Sumo Romanian Deadlift

Barbell Sumo Romanian Deadlift

The Barbell Sumo Romanian Deadlift is a compound exercise combining elements of the sumo deadlift and the Romanian deadlift. This variation targets the posterior chain muscles, particularly the hamstrings and glutes, while also engaging the inner thighs due to its wider stance.

How to do Barbell Sumo Romanian Deadlift

1. Stance and Grip: Stand with your feet wider than shoulder-width apart, toes pointed slightly outwards. Hold a barbell in front of you with an overhand grip, hands just inside your legs.
2. Starting Position: Begin with a slight bend in your knees. Keep your back straight and chest up.
3. Hinge at the Hips: Hinge forward at the hips, lowering the barbell along your thighs. Keep the barbell close to your body and your spine neutral.
4. Lower the Barbell: Lower the barbell as far as your flexibility allows without rounding your back. You should feel a stretch in your hamstrings.
5. Return to Start: Engage your glutes and hamstrings to return to the upright position.

Form Tips

• Maintain a Neutral Spine: Keep your back straight throughout the movement to prevent any strain.
• Control the Motion: Move in a slow and controlled manner, focusing on the hip hinge.
• Don't Overextend: Avoid overextending at the top of the movement; keep the motion smooth and consistent.
• Breathe Properly: Exhale as you lift the barbell and inhale as you lower it.

Primary Muscles Targeted

• Hamstrings: The primary muscles worked during the hip hinge motion.
• Glutes: Engaged especially as you drive the hips forward to stand.
• Adductors (Inner Thighs): Targeted due to the wider stance of the sumo position.

Secondary Muscles Targeted

• Lower Back (Erector Spinae): Works to maintain a neutral spine.
• Forearms: Engaged in holding the barbell.
• Upper Back and Traps (Trapezius): Stabilize the upper body during the lift.