Sumo Romanian Deadlift (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand with your feet wider than shoulder-width apart, with your toes pointed slightly outward.
   • Place a barbell on the floor in front of you, ensuring it is positioned over the middle of your feet.
2. Step 2Grab the Bar
   • Bend at your hips and knees to lower your body down to the barbell.
   • Using a mixed grip (one hand overhand, one hand underhand), grasp the barbell just inside your knees.
3. Step 3Position Your Body
   • Keep your chest up and your back straight, engaging your core muscles.
   • Ensure that your shoulders are slightly in front of the bar and your gaze is forward.
4. Step 4Lift the Bar
   • Push through your heels and extend your hips and knees simultaneously to lift the barbell off the ground.
   • Keep the bar close to your body as you lift, maintaining a straight back.
5. Step 5Lower the Bar
   • Hinge at your hips and bend your knees to lower the barbell back to the ground.
   • Maintain control and keep your back straight throughout the descent.
6. Step 6Repeat
   • Perform the desired number of repetitions, ensuring you maintain proper form with each lift.
7. Step 7Finish the Exercise
   • After completing your reps, carefully set the barbell down on the floor.
   • Stand upright, keeping your back straight and core engaged.