Barbell Sumo Romanian Deadlift
Description
The barbell sumo Romanian deadlift performs an RDL with a wide sumo stance (wider than shoulder-width, toes turned out). The wide stance increases adductor involvement while still targeting the hamstrings and glutes through the hip hinge pattern.
Muscle Group
Equipment Required
Barbell Sumo Romanian Deadlift Instructions
- Stand with feet wider than shoulder-width, toes turned out 30 to 45 degrees. Hold a barbell with an overhand grip.
- The bar hangs in front of your thighs.
- Hinge at the hips, pushing your butt back. Keep your back flat.
- Lower the bar along your legs. Your knees can bend slightly.
- Continue until you feel a stretch in your hamstrings and adductors.
- Drive your hips forward to stand. Squeeze your glutes.
- The wide stance increases adductor loading compared to conventional RDL.
- Use moderate weight. Aim for 8 to 12 reps.
Barbell Sumo Romanian Deadlift Form & Visual
Barbell Sumo Romanian Deadlift Benefits
- Targets the adductors alongside hamstrings and glutes
- Builds hip strength in a wide stance
- Different stimulus from conventional RDL
- Useful for sumo deadlift accessory work
- Develops hip hinge strength
- Builds inner thigh strength
Barbell Sumo Romanian Deadlift Muscles Worked
- Hamstrings
- Gluteus maximus
- Adductors (increased)
- Erector spinae
- Core (stabilizer)
Barbell Sumo Romanian Deadlift Variations & Alternatives
- Barbell Romanian Deadlift (standard)
- Barbell Sumo Deadlift
- Dumbbell Sumo Squat
- Sumo Good Morning
- Sumo Stiff-Leg Deadlift
