EOTW - Sumo Stance Dumbbell Romanian Deadlift

This is a great example of how changing the foot position can drastically alter how the muscles are worked during an exercise.

Most people will do a Romanian Deadlift with feet around hip to shoulder width apart.

Switching this exercise up to a sumo stance with feet out wide will still target the hamstrings (muscles at the back of the legs), the butt muscles and you will also feel this in the adductor muscles (inner thighs)

Key teaching points:

• Stand tall with feet wider than shoulder width. Brace abdominals tightly throughout exercise. Hold dumbbells in each hand with arms by side. Exact foot width will be individual.

• Put a small bend in knees and maintain this during exercise.

• Begin movement by pushing hips back whilst simultaneously bending at waist, allowing weight to lower in front of you.

• Continue lowering the weights and pushing hips back until you cannot maintain a straight back or hamstrings will not allow you to lower any further.

• To return, squeeze glutes and hamstrings whilst pushing feet into floor to stand up tall again and return to start position.