Barbell Sumo Romanian Deadlift
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Stand with the feet wide and the toes turned out, holding the bar at the thighs with the hands inside the legs.
- Soften the knees and push the hips BACK, letting the bar slide down the thighs with a flat back.
- Keep the knees pushed out over the toes and stop when the hamstrings and inner thighs will not let the hips go further back.
- Drive the hips forward to stand tall and squeeze the glutes at the top.
FORM TIPS
- The wide stance shortens the hinge, so the bar stops higher than in a hip-width RDL. Let the stretch set the depth.
TARGET MUSCLES
Primary
- Hamstrings
- Glutes
Secondary
- Lower Back
- Adductors
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.