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Upper Legs · Barbell
Barbell Sumo Romanian Deadlift
Barbell Sumo Romanian Deadlift is an intermediate compound strength exercise that works the hamstrings (upper legs), with the lower back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Lower Back · Erector Spinae
How to do Barbell Sumo Romanian Deadlift
- 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.
Form tips
- Keep your back straight throughout the movement to avoid rounding your spine.
- Focus on hinging at your hips rather than bending your lower back.
- Ensure your knees are slightly bent to avoid locking them and putting stress on your joints.
Barbell Sumo Romanian Deadlift alternatives
More hamstrings exercises
Barbell Sumo Romanian Deadlift FAQ
What muscles does Barbell Sumo Romanian Deadlift work?
Barbell Sumo Romanian Deadlift mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and gluteus maximus). The lower back work as secondary muscles.
What equipment do you need for Barbell Sumo Romanian Deadlift?
You need a barbell.
How many sets and reps of Barbell Sumo Romanian Deadlift should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Sumo Romanian Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Sumo Romanian Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Sumo Romanian Deadlift?
Other exercises for the hamstrings include Dumbbell Romanian Deadlift, Single Leg Romanian Deadlift Dumbbell, Dumbbell Staggered Deadlift and Plate Staggered Deadlift.
For developers
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