Sumo DB Romanian Deadlift
EquipmentDumbbell
TypeCompound
DifficultyIntermediate
Primary:Glutes, Hamstrings
Secondary:Hip Muscles, Core
Tertiary:Upper Back, Traps
Stabilizer:Forearms, Calves
📋 How to Perform
- Stand with feet wider than shoulder-width apart, toes pointed slightly outward, holding a dumbbell with both hands between your legs.
- Keep your back straight, chest up, and engage your core.
- Hinge at the hips, lowering the dumbbell toward the ground while keeping your knees slightly bent.
- Lower until you feel a stretch in your hamstrings, then return to the starting position by driving your hips forward.
- Maintain a controlled movement throughout the exercise, avoiding any jerking motions.
- Repeat for the desired number of repetitions.
⚠️ Common Mistakes to Avoid
- Rounding the lower back to reach the dumbbell lower, which moves the work from the hips to the spine.
- Bending the knees deeply and squatting the weight down, which turns the hinge into a squat.
- Letting the knees cave inward in the wide stance, which loses glute tension and twists the knees.
