Set Up

Place a loaded barbell on the floor, positioning it directly over the middle of your feet.

Keep your feet about hip-width apart, with toes slightly pointed outward.

Get into Position

Bend at your hips and knees to lower your body to the bar.

Grab the bar with both hands, just outside your knees, using either an overhand grip or a mixed grip.

Ensure your shins are close to the bar, and maintain an upright chest with your shoulders slightly in front of the bar.

Brace Your Core and Engage Your Lats

Tighten your core as if preparing for a punch.

Pull your shoulders down and back to engage your lats, which helps keep the bar close to your body throughout the lift.

Lift the Bar

Push through your heels while extending your hips and knees simultaneously to lift the bar off the ground.

Keep your back flat avoid rounding and let the bar graze your shins as you stand up.

Stand Up Tall

Once the bar is lifted, stand tall with your chest out, shoulders back, and hips fully extended.

Avoid leaning back excessively or locking your knees too hard.

Lower the Bar

To return the bar to the ground, push your hips back first, then bend your knees.

Keep the bar close to your body as you lower it in a controlled manner.

Repeat

Reset your form before each rep, ensuring your technique remains solid.

Focus on maintaining control and smooth movements throughout your entire set.

In contrast to the conventional deadlift, the sumo deadlift uses a much wider stance, with feet positioned outside shoulder width and toes slightly pointed outward.

This setup helps distribute the load more across the hips and legs, reducing stress on the lower back.

The sumo deadlift places less emphasis on the lower back, making it a safer option for lifters with back issues.

More of the work is shifted to the quads, inner thighs, and hips, creating a balanced lift that reduces injury risk.

The reduced range of motion in the sumo deadlift means lifters don’t have to bend over as far, making it ideal for people with mobility limitations or flexibility concerns.

This shortened motion also allows for potentially lifting heavier weights, depending on individual biomechanics.

This variation places greater emphasis on the adductors (inner thighs), glutes, and quads, promoting increased hip strength and explosiveness.

It’s a great way to diversify your workout by targeting muscles less engaged during conventional deadlifts.

Grip the bar inside your legs, keeping your hands close together.

Ensure your spine stays neutral, avoiding rounding or overextending.

Engage your core for stability and control throughout the movement.

As you lift, drive through your heels and push your hips forward to stand tall.

Adding sumo deadlifts to your workout routine challenges different muscle groups, helping to break through strength plateaus.

It’s a great alternative to conventional deadlifts, promoting overall muscle development while minimizing stress on the lower back.

Focus on the Posterior Chain:

The Romanian deadlift primarily works the hamstrings, glutes, and lower back muscles (erector spinae), helping to strengthen and build these key areas.

Unlike a conventional deadlift, it involves more hip bending, making it great for targeting the back of your body.

Boosts Muscle Activation:

By focusing on the posterior chain, Romanian deadlifts help activate muscles that improve your performance in other exercises like squats and lunges.

They’re also great for building flexibility and strength, especially in the hamstrings and glutes.

Improves Hip Hinge Mechanics:

Romanian deadlifts teach proper hip hinge technique, which is essential for lifting and daily movements.

Practicing this lift can help improve your posture and prevent injuries by promoting better movement patterns.

Technique Tips:

Keep your back straight (neutral spine) throughout the movement to avoid lower back strain.

Engage your core to stay stable.

Focus on pushing your hips back to lower the bar, keeping it close to your legs.

Control the bar as you lower and lift to fully work the muscles.

Why Add It to Your Routine:

Romanian deadlifts help strengthen your back, hamstrings, and glutes.

They improve your movement mechanics, boosting both athletic performance and everyday movement.

By promoting better posture and hip mobility, they help prevent injuries and support overall fitness goals.