Barbell Sumo Romanian Deadlift
The Barbell Sumo Romanian Deadlift targets the hamstrings, glutes, and lower back. This exercise emphasizes a wide stance and a hip hinge movement.
- Stand with your feet wider than shoulder-width apart, toes pointed slightly outward.
- Hold the barbell with both hands, arms inside your knees.
- Engage your core and hinge at your hips, lowering the barbell while keeping your back straight.
- Lower the barbell until you feel a stretch in your hamstrings.
- Drive through your heels to return to the starting position.
How to perform the Barbell Sumo Romanian Deadlift
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Sumo Romanian Deadlift using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your calves.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your calves rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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