How to do a barbell sumo romanian deadlift

Setup:

1. Stance: Stand with a very wide (sumo) stance, with your toes pointed outwards.
2. Grip: Hold a barbell with an overhand grip, with your hands positioned inside your legs, about shoulder-width apart.
3. Posture: Stand tall with your chest up, back straight, and a slight bend in your knees.

The Movement:

1. Hinge: Keeping your back straight, hinge at your hips and push your glutes backward. Lower the barbell towards the floor, keeping it close to your body.
2. Stretch: Continue lowering the bar until you feel a deep stretch in your hamstrings and adductors (inner thighs). Maintain the slight bend in your knees.
3. Return: Drive your hips forward and squeeze your glutes to return to the standing position.

Tips:

• The wide stance targets the hamstrings and adductors differently than a conventional RDL.
• Maintain a neutral spine throughout the lift. Do not let your back round.
• The movement should be a controlled hip hinge, not a squat.