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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Secondary muscles
- Lower back
- Equipment
- Barbell
Barbell Sumo Romanian Deadlift
4 steps Updated 29/08/2026
Barbell Sumo Romanian Deadlift is a free weights exercise targeting Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) using Barbell.
Step by step
How to perform it
- Stand with your feet wider than shoulder-width apart and your toes pointing slightly outward. Hold a barbell with an overhand grip (palms facing down), hands placed inside your legs. Your arms should be fully extended, and the barbell should rest against your thighs.
- Slightly bend your knees and hinge at your hips to lower the barbell toward your feet. Keep your legs mostly straight but not locked.
- Lower the barbell down the front of your legs until you feel a stretch in your hamstrings. Your back should remain straight throughout the movement.
- Lift the barbell back up to the starting position by extending your hips, squeezing your glutes at the top. Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Sprinter Lunge
Alternating Hamstring Curl With Punch
Last updated: 29/08/2026
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Barbell Sumo Romanian Deadlift
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