Barbell Sumo Romanian Deadlift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Abs, Forearms, Glutes, Lats, Lower Back, Traps, Upper Back
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Sumo Romanian Deadlift is a lower-body exercise primarily targeting the hamstrings, while also engaging the glutes, lower back, and abs as secondary muscles. By adopting a wide stance with feet placed outside shoulder-width, similar to a sumo squat, this variation emphasizes the hamstrings during the movement. As you hinge at the hips, the glutes and lower back assist in controlling the motion, while the forearms, lats, traps, and upper back are activated to stabilize the barbell. This exercise requires a barbell and is effective for building posterior chain strength and improving hip hinge mechanics.
How to Perform
Set the barbell on the floor so that it is aligned with the top of your shoelaces, ensuring it is directly in front of you.
Take a wide stance, adjusting based on your hip structure and limb length. Your feet should be positioned outside of shoulder-width, with toes slightly pointed outward.
Grip the bar with both hands using a double overhand grip, positioning your hands just below shoulder width. Engage your core and keep your back straight as you lift the bar into the starting position, standing tall with your hips and knees fully extended.
Initiate the movement by pushing your hips back, maintaining a neutral spine, and hinging at the hips. Lower the bar slowly, keeping it close to your body, until it reaches just below knee height. Ensure your chest stays lifted and your knees remain slightly bent throughout.
As you reach the bottom of the movement, drive through your heels and push the floor away to return to the starting position. Engage your glutes and hamstrings to pull the hips forward while maintaining control over the barbell.
Repeat for the desired number of repetitions, focusing on maintaining proper form and keeping tension on the target muscles, especially the hamstrings, throughout the exercise.
Tips
For the sumo Romanian Deadlift (RDL), it’s often easier to start with the barbell on the floor rather than a rack. This allows you to set your feet in a comfortable, wide stance before lifting.
The range of motion (ROM) in this lift will vary based on your flexibility and ability to maintain a neutral spine. Avoid using a box or bench to elevate your stance, as most individuals may lack the mobility to control such a large ROM effectively.
If grip strength becomes a limiting factor, using straps or a hook grip is recommended when lifting heavy weights. A mixed grip could cause the bar to drift, leading to instability.
Neck position is a matter of personal preference and anatomy. Some people find it best to keep their neck neutral, tucking their chin, while others prefer to look slightly up. Consider your body type: if you have an athletic background with a more extended posture, you might find it easier to keep your neck neutral. On the other hand, if you tend to have a more flexed upper back (thoracic spine), looking slightly up can encourage better spinal alignment.
During the eccentric (lowering) phase, ensure the bar stays close to your body and lightly brushes your legs. Avoid letting it drift away from you.
Use a firm grip on the bar, ensuring your thumbs wrap around it, and avoid using a false grip. Squeeze the bar as tightly as possible, imagining you’re trying to leave an imprint of your fingerprints.
While performing the hinge, your weight will naturally shift toward your heels. However, it’s crucial to maintain balance over the entire foot. Prevent your toes from lifting by focusing on keeping three points of contact with the floor: your big toe, little toe, and heel.
Keep your elbows locked out throughout the movement. Don’t actively flex your triceps, but make sure your elbows remain neutral to avoid the risk of bicep strain under heavy loads.
Ensure your knees track outward over your feet. If you struggle to maintain this position, try spreading the floor with your feet as you push down. Imagine there’s a crack in the floor and you’re trying to push your heels apart. This will activate your glutes more and help stabilize the knee joint.
How Not to Perform
Avoid Rounding Your Back: Never round your lower back during the lift. This can put unnecessary strain on your spine and increase the risk of injury. Keep your chest up, and maintain a neutral spine throughout the entire movement.
Do Not Overextend the Range of Motion: Going too deep in the movement can compromise your form and reduce the effectiveness of the exercise. Only lower the bar as far as you can while maintaining control and keeping your spine neutral, ideally just below knee height.
Don’t Let the Bar Drift Away from Your Body: Ensure the barbell stays close to your body during the eccentric phase. Allowing the bar to move away from your legs reduces efficiency and can strain your lower back. The bar should graze your legs throughout the lift.
Avoid Using Momentum: Do not jerk or swing the barbell. Focus on slow, controlled movement, especially during the lowering phase. Using momentum reduces muscle activation and increases the risk of injury.
Do Not Keep Your Knees Locked: Keep a slight bend in your knees to allow for proper hinge movement. Locking your knees can prevent the hamstrings from fully engaging and lead to unnecessary pressure on your joints.
Avoid Overloading the Weight Without Proper Form: Lifting too heavy can cause you to sacrifice form and compromise the effectiveness of the exercise. Ensure that you’re lifting an appropriate weight that allows you to maintain good form throughout the set.
Don’t Look Down or Hyperextend Your Neck: Avoid dropping your head or looking too far up. A neutral neck position is key to maintaining proper spinal alignment. Keep your gaze forward or slightly down, but not excessively.
Avoid Shifting the Weight to Your Toes: Keep the weight distributed evenly over your entire foot, especially focusing on the heels. Shifting weight onto your toes can destabilize the movement and prevent proper glute and hamstring activation.
Don’t Use a False Grip: Always wrap your thumbs around the bar. A false grip can cause the bar to slip or create unnecessary tension in your forearms. Squeeze the bar tightly to improve grip strength and stability.
Do Not Let Your Elbows Bend: Keep your elbows locked out throughout the movement. Bending the elbows can shift the focus away from the target muscles and put unnecessary strain on your arms and shoulders.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
