Sumo Romanian Deadlift
Also known as: Sumo RDL, Wide Stance Romanian Deadlift, Barbell Sumo RDL
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Description
Perform a Romanian deadlift with a wide, toes-out stance and the bar held inside the legs. Push the hips back with a small knee bend, lowering the bar toward the shins, then extend the hips to stand. This wide-stance hip hinge works the glutes, hamstrings and inner thighs.
How to Perform
- Stand upright holding the bar at your thighs, with feet wider than shoulder width and toes turned out.
- Hold the bar with an overhand grip inside your legs and keep your knees slightly bent.
- Set your back flat, brace your core, and pull your shoulders down and back. Keep your chest open and your neck neutral.
- To lower the bar, keep a slight bend in your knees and push your hips back. Let the bar travel straight down close to your thighs and shins.
- Lower until you feel a strong stretch in your hamstrings and inner thighs while maintaining a flat back. Do not force the bar lower by rounding your lower back.
- Drive your hips forward to return to standing, squeezing your glutes at the top. Keep your arms straight throughout the movement.
- Repeat with controlled tempo. Stop the set if you cannot keep your back neutral or the bar drifts away from your legs.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Choose a stance that leaves room for the hands inside the knees.
- Wrap your thumbs around the bar for a secure grip.
- Spread pressure across the whole foot throughout the hinge.
- Exhale as you approach standing and inhale before the descent.
- Focus on the stretch through the back and inside of the thighs as the hips move back.
Common Mistakes
- Letting the knees cave inward instead of tracking over the toes.
- Rounding the lower or upper back as the weight lowers.
- Holding the weight away from the legs instead of keeping it close to the body.
- Failing to brace the core before each repetition.
- Locking the knees hard or hyperextending them.
- Leaning back and overextending the lower back at the top.
- Rushing the lowering phase instead of controlling the weight.
Recommended Exercises
Explore exercises related to Sumo Romanian Deadlift for glutes training and similar movement patterns.
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