Barbell sumo romanian deadlift

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Erector Spinae

How to do it

1. Stand with your feet wider than shoulder-width apart and your toes pointing slightly outward. Hold a barbell with an overhand grip (palms facing down), hands placed inside your legs. Your arms should be fully extended, and the barbell should rest against your thighs.
2. Slightly bend your knees and hinge at your hips to lower the barbell toward your feet. Keep your legs mostly straight but not locked.
3. Lower the barbell down the front of your legs until you feel a stretch in your hamstrings. Your back should remain straight throughout the movement.
4. Lift the barbell back up to the starting position by extending your hips, squeezing your glutes at the top. Repeat for the desired number of repetitions.

Form tips

• Keep your back straight throughout the movement to avoid rounding your spine.
• Focus on hinging at your hips rather than bending your lower back.
• Ensure your knees are slightly bent to avoid locking them and putting stress on your joints.