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Barbell Romanian Sumo Deadlift

Strengthen your posterior chain with the Barbell Romanian Sumo Deadlift! Target your glutes and hamstrings with this powerful lift.

The Barbell Romanian Sumo Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and quads. You'll need: barbell or weight plates.

Barbell Romanian Sumo Deadlift demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell
Weight Plates
Weight Plates

Barbell Romanian Sumo Deadlift Muscles Worked

Primary

Glutes (gluteus maximus); Hamstrings

Secondary

Spinal Erectors (erector spinae); Quads (quadriceps femoris)

Barbell Romanian Sumo Deadlift Variations and Alternatives

How to do the Barbell Romanian Sumo Deadlift

  1. Stand: with your feet wider than shoulder-width apart, toes pointing slightly outwards, and the barbell in front of you.

  2. Bend: at the hips to grasp the barbell with a grip that is just inside your legs (a neutral grip, palms facing you, can be used).

  3. Align your spine and head, keeping both in a neutral position.

  4. Brace: your core and keep your chest up as you lift the barbell off the floor by extending your hips and knees.

  5. Rise: to a fully upright position with your shoulders back and barbell close to your body.

  6. Hinge: forward at the hips while maintaining a slight bend in the knees, lowering the barbell down along your shins.

  7. Lower: the barbell as far as your hamstring flexibility allows without rounding your back.

  8. Extend: your hips to return to the upright position, squeezing your glutes at the top.

Important Notes: Keep the barbell close to your body throughout the movement. Do not round your lower back as this can lead to injury. Ensure you are using a controlled movement, particularly when lowering the barbell. Adjust the weight on the barbell to suit your strength level.

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Barbell Romanian Sumo Deadlift FAQs

What muscles does the Barbell Romanian Sumo Deadlift work?

The Barbell Romanian Sumo Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and quads. The main muscles are the gluteus maximus and hamstrings.

What equipment do you need for the Barbell Romanian Sumo Deadlift?

Barbell or weight plates.

Is the Barbell Romanian Sumo Deadlift a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Romanian Sumo Deadlift go on?

It belongs on pull day in a push/pull/legs routine.

What are some Barbell Romanian Sumo Deadlift variations and alternatives?

Similar exercises include the Axle Deadlift, Barbell Staggered-Stance Deadlift, Barbell Clean Deadlift and Barbell Deadlift.

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