Barbell sumo Romanian deadlift exercise
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Barbell sumo Romanian deadlift


Exercise details

  • Target muscles: Gluteus Maximus, Erector Spinae
  • Synergists: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Adductor Magnus, Soleus, (if heavy) Latissimus Dorsi, Wrist Flexors
  • Dynamic stabilizers: Hamstrings, Gastrocnemius
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Stand holding a barbell using a shoulder-width overhand grip, with your feet wide apart and pointing diagonally out to the sides. Your arms should be extended and the barbell should be resting against your thighs.

Execution

  1. Keeping your back neutral, inhale as you lower the barbell down your legs by pushing your butt back and flexing your knees after the barbell drops below knee level. Keep lowering the barbell until it is close to the floor.
  2. Exhale as you pull the barbell back up to the starting position by driving through your feet, extending your knees and then extending your hips after the barbell passes knee level.
  3. Repeat for the prescribed number of repetitions.

Comments and tips

  • The target muscle for the Throughout the exercise, ensure your arms and back are neutral, your chest is out and your shoulders are back.
  • For the safety of your ankles and knees, your feet and knees must point in the same direction. Do not allow your knees to cave in as you lower the barbell. Push them out to the sides.
  • Do not lean backwards when you reach the top of the movement.
  • Keep the barbell close to your body to improve mechanical leverage.
  • Begin with a light weight. Gradually increase the weight when you are familiar with proper form.
  • To improve your grip, you may try using a mixed grip (one hand over, one hand under).
  • The barbell sumo Romanian deadlift combines the stance of the barbell sumo deadlift and the movement pattern of the barbell Romanian deadlift.
  • This exercise is also known as the barbell sumo RDL.

Barbell sumo Romanian deadlift video

Sources


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