Male

Barbell Sumo Romanian Deadlift

Muscles involved

Mastering the barbell sumo Romanian deadlift requires patience and a smart progression strategy to get the best results possible. If your goal is to push your hamstrings and glutes to new heights, start with a light load on the barbell to ensure you can feel a deep stretch without breaking technique. As your hip hinge improves and your flexibility increases, you can gradually add weight to the barbell. Focus on controlling the movement through a full range of motion rather than chasing big numbers early on. Progressing step by step allows you to build real strength, refine your posture, and achieve impressive lower body gains while keeping your lower back completely safe.

How to do it

1. Stand with feet wide apart, toes pointed outwards, and grasp a barbell with a shoulder-width, overhand grip, letting it hang against your thighs. 2. Hinging at your hips and keeping your back straight, push your hips back and slide the barbell down your legs, feeling a deep stretch in your hamstrings. 3. Pause at the bottom of the movement when the barbell is just below your knees, feeling the maximum stretch in your inner thighs and hamstrings. 4. Squeeze your glutes and drive your hips forward to slowly pull the barbell back up to the starting position.

Equipment required

Barra

Muscles worked

Tips

- Push your hips back as far as possible to feel a deep stretch in your hamstrings and adductors. - Keep your back flat and chest up; do not round your upper back at the bottom. - The barbell should travel in a straight line up and down, close to your shins and thighs. - Drive your feet outward into the floor as you stand up to actively engage your glutes.