This exercise involves using a barbell to perform a Romanian deadlift with a sumo stance, which targets the hamstrings, glutes, and lower back muscles. The lifter stands with a wide stance and the barbell is held with an overhand grip, then lowered down to the ground while keeping the back straight and the knees slightly bent. The movement is then reversed to return to the starting position.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including hamstrings, glutes, lower back, and core
- Improves hip mobility and flexibility
- Increases overall strength and power
- Helps to prevent injury by strengthening the posterior chain
- Can be modified for different fitness levels and goals
How to perform
- Stand with your feet wider than shoulder-width apart and your toes pointing outwards.
- Place a barbell in front of you and grip it with an overhand grip, hands shoulder-width apart.
- Keeping your back straight, hinge at the hips and lower the barbell towards the ground, keeping it close to your shins.
- Lower the barbell until you feel a stretch in your hamstrings, then push through your heels to stand back up to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Lower Back
Primary
Abs
Secondary