Barbell Sumo RDL
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Glutes
Hamstrings
Posterior Chain
Barbell
Hinge
Strength
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Barbell
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Intermediate
Overview
The Barbell Sumo Romanian Deadlift (RDL) is a posterior chain exercise that strengthens the glutes, hamstrings, and adductors with a wide sumo stance. The movement emphasizes the hip hinge pattern while improving mobility, stability, and pulling strength.
Muscles Worked
PRIMARY:
Gluteus maximus
Hamstrings
Adductors
SECONDARY:
Erector spinae
Core stabilizers
Forearms and grip muscles
Upper back (trapezius, rhomboids)
STEP-BY-STEP INSTRUCTIONS
Stand with feet wider than shoulder-width in a sumo stance, toes turned slightly outward.
Hold a barbell with both hands at hip level using an overhand or mixed grip.
Brace your core, keep chest tall, and hinge at the hips while pushing them back.
Lower the barbell along your thighs and shins until you feel a stretch in your hamstrings, keeping knees slightly bent.
Maintain a flat back and neutral spine throughout.
Drive hips forward and squeeze glutes to return to the starting position.
Repeat for prescribed reps.
Benefits
Strengthens glutes, hamstrings, and adductors.
Improves hip hinge mechanics.
Enhances mobility in hips and posterior chain.
Builds pulling strength that carries over to deadlifts and athletic movements.
COACHING CUES
Push hips back, not your knees forward.
Keep spine neutral and don’t round your back.
Bar stays close to your body.
Drive hips forward and squeeze glutes at the top.
Notes
The Barbell Sumo RDL is an effective variation of the Romanian Deadlift that incorporates a wider stance to place more emphasis on the adductors and glutes. It’s ideal for building posterior chain strength, improving hip hinge technique, and enhancing athletic performance.