Adiletix - Barbell Sumo Romanian Deadlift - Step-by-Step Guide
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Barbell Sumo Romanian Deadlift
1 - Stand with your feet wider than shoulder-width apart and toes pointed outward at approximately 30-45 degrees, with the barbell resting over your mid-foot.
2 - Hinge at the hips and grip the barbell with both hands using a shoulder-width overhand or mixed grip, keeping your arms straight and inside your legs.
3 - Brace your core, retract your shoulder blades, and maintain a neutral spine with a slight arch in your lower back.
4 - Drive through your heels to stand tall, extending your hips and knees simultaneously while keeping the bar close to your body.
5 - From the standing position, push your hips back and hinge forward, lowering the bar along your legs in a controlled manner until you feel a deep stretch in your hamstrings and glutes.
6 - Maintain a neutral spine throughout the descent, avoiding any rounding of the lower back.
7 - Drive your hips forward to return to the starting position and repeat for the desired number of repetitions.
