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Barbell Sumo Romanian Deadlift
A wide-stance barbell hip hinge that targets hamstrings, glutes, and adductors to build posterior chain strength and hypertrophy; emphasizes hamstring tension with controlled descent from standing.
About Exercise
Equipment
Barbell, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Obliques, Quads
Accessory Muscles
Forearms, Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max, Glute Medius
Adductors
7/10Adductor Longus, Adductor Magnus
Lower Back
6/10Erector Spinae
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Quads
3/10Rectus Femoris
Forearms
2/10Flexors
Traps
2/10Mid Traps
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Load a barbell with weight plates. Stand with feet wider than shoulder-width, toes out, bar over mid-foot. Grip bar inside legs with double overhand grip.
- Push hips back to initiate hinge, keeping bar close to shins.
- Lower bar to mid-shin or maximal hamstring stretch, maintaining neutral spine.
- Keep slight knee bend constant throughout descent.
- Drive hips forward through heels to return to standing.
- Squeeze glutes at top without overextending back.
- Repeat with control, bracing core each rep.
Coaching Tips
Form Cues
- Hinge at hips, not knees.
- Bar hugs legs.
- Spread the floor with feet.
- Chest up, eyes forward.
- Squeeze glutes to lock out.
Breathing
Inhale during descent to brace core; exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Descend until bar reaches mid-shin or hamstring stretch is felt, without rounding back; ascend to full hip and knee extension.
Safety
Safety Notes
- Avoid if acute lower back pain or hamstring strain exists.
- Use straps if grip limits heavier loads.
- Stop if back rounds or sharp pain occurs.
- Keep knees tracking over toes.
- Consult professional for hip issues.
Spotting
Spotting not typically required; use rack safeties for heavy sets to catch bar if needed.
Common Mistakes
- Rounding lower back during descent.
- Allowing knees to cave inward.
- Using momentum to swing bar up.
- Gripping too wide, losing bar proximity.
- Overextending hips at top.
When to Avoid
- Acute lower back pain
- Hamstring strain
- Hip joint dysfunction
Flexibility Needed
- Adequate hamstring flexibility for stretch
- Hip mobility for wide stance
Build Up First
- Mastery of basic hip hinge
- Proper deadlift form competency
Also known as
Sumo RDL, Barbell Sumo RDL, Sumo Romanian Deadlift
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