Legs · Barbell
Barbell Sumo Romanian Deadlift
The barbell sumo Romanian deadlift is a hip-hinge compound exercise that targets the glutes, adductors, and hamstrings with support from the lower and upper back. It is best suited for intermediate to advanced lifters and works well as a primary or secondary strength movement on lower-body training days.
- Equipment
- Barbell
- Type
- Strength
- Animation
- Women
How to do it
- Stand with your feet wider than shoulder-width apart, toes pointed slightly outward.
- Hold a barbell with an overhand grip, hands positioned inside your legs.
- Keep your chest up, shoulders back, and maintain a slight bend in your knees.
- Hinge at the hips and lower the barbell by pushing your hips back.
- Feel the stretch in your hamstrings, then drive your hips forward to return to standing.
Common mistakes
- Rounding the lower back during the hinge shifts excessive stress onto the spinal discs and raises injury risk.
- Bending the knees excessively turns the movement into a squat, which unloads the hamstrings and glutes.
- Allowing the knees to cave inward compromises hip stability and places harmful rotational stress on the knee joints.
- Letting the bar drift away from the legs increases the lever arm and overloads the lower back.
Tips
- Keep the bar path close to your thighs and shins throughout the entire descent and ascent.
- Actively push your knees outward so they track in the same direction as your toes.
- Initiate the movement by driving your hips straight back while maintaining a neutral spine.
Sets and reps
Perform 3 to 4 sets of 6 to 10 repetitions to build strength and muscle. Rest for 2 to 3 minutes between heavy working sets to maintain quality mechanics.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How does the sumo Romanian deadlift differ from the conventional Romanian deadlift?
The wider stance shifts more emphasis onto the adductors and glutes while allowing a slightly more upright torso angle that can reduce lower back demand.
What should you do if your lower back hurts during this exercise?
Stop the set immediately, check that you are hinging at the hips rather than bending at the waist, and consult a qualified healthcare professional if pain persists.
