Dumbbell Romanian Sumo Deadlift
Target your inner thighs and glutes with this powerful hybrid lift. Use dumbbells to master range of motion while building serious posterior chain strength and stability with every rep.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Positioning
Stand with your feet significantly wider than shoulder-width apart, toes slightly pointed outward.
Hold a pair of dumbbells in front of your thighs with an overhand or neutral grip.
Movement
Start by pushing your hips backward while maintaining a slight bend in your knees.
Keep your spine in a neutral, straight position as you lower the weights directly down between your legs.
Go down until you feel a comfortable stretch in your hamstrings, typically mid-shin level.
Engage your glutes and hamstrings to reverse the motion, pressing through your heels to return to a standing position.
Squeeze your glutes at the top without hyperextending your lower back.