Barbell Sumo Romanian Deadlift

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Back Lower Body

Muscle Activation

Hips · Spine

90%

Lower Back

10%

Equipment

Barbell Weight Plate

Setup / Starting Position

Stand with your feet wider than shoulder-width apart, toes pointing outward at a 45-degree angle.
Position a barbell on the ground in front of you, centered over your feet.
Hold the barbell with an overhand grip (palms facing down), hands positioned inside your knees.

Exercise Position

Engage your core and keep your chest up as you push your hips back and bend forward at the waist to lower your torso towards the barbell.
Keep your back flat and shoulders pulled back throughout the movement.

Form & Performance

Lower the barbell towards the ground by pushing your hips back and hinging at the waist, keeping a slight bend in your knees.
Lower the barbell until you feel a stretch in your hamstrings.