Barbell Romanian Sumo Deadlift
Strengthen your posterior chain with the Barbell Romanian Sumo Deadlift! Target your glutes and hamstrings with this powerful lift.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand: with your feet wider than shoulder-width apart, toes pointing slightly outwards, and the barbell in front of you.
2. Bend: at the hips to grasp the barbell with a grip that is just inside your legs (a neutral grip, palms facing you, can be used).
3. Align your spine and head, keeping both in a neutral position.
4. Brace: your core and keep your chest up as you lift the barbell off the floor by extending your hips and knees.
5. Rise: to a fully upright position with your shoulders back and barbell close to your body.
6. Hinge: forward at the hips while maintaining a slight bend in the knees, lowering the barbell down along your shins.
7. Lower: the barbell as far as your hamstring flexibility allows without rounding your back.
8. Extend: your hips to return to the upright position, squeezing your glutes at the top.
Important Notes: Keep the barbell close to your body throughout the movement. Do not round your lower back as this can lead to injury. Ensure you are using a controlled movement, particularly when lowering the barbell. Adjust the weight on the barbell to suit your strength level.
---