Barbell Sumo Romanian Deadlift
The sumo stance emphasizes glute engagement and helps keep the bar close to your body during the Romanian deadlift.
Base exercise: Romanian DeadliftMuscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand behind the bar in a sumo stance: place your feet wide with your toes slightly turned out, and position the bar over the middle of your feet.
- 02
Grip the bar with your hands inside your legs, brace your core, pull your shoulder blades back and down slightly, and keep your spine neutral.
- 03
Lift the bar to a standing position and lock out by squeezing your glutes without overextending your lower back.
- 04
Lower the bar under control by hinging at the hips: push your hips back and keep the bar close to your legs. Your knees track over your toes and bend as much as the wide stance requires.
- 05
Return to the top by pushing through the floor with your feet and driving your hips forward until you are back in an upright standing position.
How to get started at the gym
§ 03 · SisuLiftBarbell Sumo Romanian Deadlift is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsKeep your weight over the middle of your feet and the bar almost touching your legs throughout the movement to keep the load on your glutes. Stop the descent when you feel a stretch in your hamstrings while maintaining a neutral spine.
The sumo stance emphasizes glute engagement and helps keep the bar close to your body during the Romanian deadlift.
More exercises: Hamstrings
§ 05 · Same muscles
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