Barbell Sumo Romanian Deadlift
This exercise involves using a barbell to perform a Romanian deadlift with a sumo stance, which targets the hamstrings, glutes, and lower back muscles. The lifter stands with a wide stance and the barbell is held with an overhand grip, then lowered down to the ground while keeping the back straight and the knees slightly bent. The movement is then reversed to return to the starting position.
Barbell Sumo Romanian Deadlift Instructions
- Stand with your feet wider than shoulder-width apart and your toes pointing outwards.
- Place a barbell in front of you and grip it with an overhand grip, hands shoulder-width apart.
- Keeping your back straight, hinge at the hips and lower the barbell towards the ground, keeping it close to your shins.
- Lower the barbell until you feel a stretch in your hamstrings, then push through your heels to stand back up to the starting position.
- Repeat for the desired number of reps.
Barbell Sumo Romanian Deadlift Form & Visual
Barbell Sumo Romanian Deadlift Benefits
- Targets multiple muscle groups including hamstrings, glutes, lower back, and core
- Improves hip mobility and flexibility
- Increases overall strength and power
- Helps to prevent injury by strengthening the posterior chain
- Can be modified for different fitness levels and goals
Barbell Sumo Romanian Deadlift Muscles Worked
- Lower back
Barbell Sumo Romanian Deadlift Variations & Alternatives
- Barbell Sumo Romanian Deadlift
- Single-leg Barbell Sumo Romanian Deadlift
- Dumbbell Sumo Romanian Deadlift
- Single-leg Dumbbell Sumo Romanian Deadlift
- Kettlebell Sumo Romanian Deadlift
- Single-leg Kettlebell Sumo Romanian Deadlift
- Trap Bar Sumo Romanian Deadlift
- Single-leg Trap Bar Sumo Romanian Deadlift