e. Athough that's less dependant on height and more on proportions. On the flip side, do 1-3 sets of 3-5 reps with 80-90% of your 1RM to build strength. Calf Muscles. Deadlifts when bracing correctly give you a strong core. During deadlifts, these muscles act like a weightlifting belt to support and stabilize your lumbar spine. • 5 yr. Rack pulls activate the glutes and back muscles. Google says Romanian deadlifts work erector spinae, gluteus maximus, hamstrings and adductors. The more there is knee extension, the more there is quad work vs hams/glutes. 5 and 30 dummbells on the racks), check yourself in the mirror, lean the torso back and bring your elbows forward to get in more reps and confuse the muscles, grunt really loudly and admire your pump afterwards. Allows you to pull more weight than traditional deadlift from a "dead stop". InspectorG-007. Another less used variation is suitcase deadlifts. Barbell rows cause pain in one of my elbows. ago. I got up to 100 pounds and then kept it there and moved up in volume. Everyones form will look slightly different due to their body, being 4-5 " taller than average doesnt suddenly stop you from doing fundamental basic movements like deads and squats. Resistance Band RDL: 3 sets of 12-15 reps. Start your fitness journey with one of the recommended routines in our wiki! 3 days ago · The glutes work to extend the hips and stabilize the lifter as they descend into the deadlift. It honestly doesn’t really matter a whole lot. Award. If you’re long limbed then a wider stance might help. During a deadlift, the adductors and knee extensors contract against the bar’s weight, pulling the legs into a straight and upright position. Sumos are gonna allow you to start from a position of more knee flexion and a more open angle at your hip joint. Instead, the lifter must wedge the bar in the bend of their elbows. May 26, 2024 · Muscles Worked by the Trap Bar Deadlift. As with all hip hinge movements, the stiff leg deadlift is a posterior chain exercise. You can always do both. Oct 16, 2018 · How we vet brands and products. The barbell should very lightly graze your shins. The suitcase deadlift is a unilateral movement. I've always found the arguments against trap bar deadlifting probably one of the best examples of barbell-centrist type thinking. Prime mover muscles worked in the deadlift are: Glutes: 40%; Quadriceps: 15%; Stabilizer muscles worked in the deadlift are: Stiff legged, straight back is better. Helps improve posture too if you're sitting around a lot throughout the day. Oct 27, 2022 · The deadlift is a hip-dominant movement that works the glutes, hamstrings, core, back, and trapezius muscles. 13 Push Press Muscles Worked & Benefits; 3. The slight bend in the leg allows better movement. Hold a dumbbell in each hand, with arms extended in front of your thighs, in an overhand grip. the RDL is training the muscles required to perform a hip hinge. Most people program deadlifts on leg day but if you want to program on pull day, also train the other back muscles of course - traps, rhomboids, lats etc. Pull the bar close to your body, with a straight back, until you are standing straight. Furthermore, the amount of training economy (total time, warm up, rest times etc) you have to devote to deadlifting heavily and properly affects the rest of your workout. They're primarily a hip hinge movement, so they will primarily target the glutes and hamstrings. In an RDL, it's mostly your glutes flexing. Of course it is possible. Many people will actually do traditional deadlifts on back day of their split. A deadlift is a compound Yet still, his sumo is stronger than Alexander Kang's stance, which maximizes all aspects of the hip opening and wide stance (the normal advantages of a sumo deadlift). The muscles of the core include the rectus abdominis, obliques, transverse abdominis, diaphragm, and pelvic floor. 5kg Squat 120kg Deadlift 155kg Military 62. Let your knees bend and your butt go back; don't keep the legs straight. Jul 5, 2023 · Core. You'll definitely feel hamstrings and glutes while you gain flexibility. Resistance Band Sumo Deadlift: 4 sets of 12-15 reps. Reverse the movement and return to the starting position. But the straight leg body position isolates the hamstrings more than other deadlift variations. Pop the knees. This unique exercise is a worthy addition to your training toolbox. Other way around - most of current DL records are held by 6'0"+ lifters who pull standard way. I have had really good (and quick) results with 2 exercises. I personally hate BB rows. Credit: Korin Sutton Vegan Live Fit / Youtube. I could probably forgoe some of the earlier sets, but I feel it gives my legs the muscle memory to not hurt my back. I started with just body weight and eventually worked up to 70 pounds on my shoulders. Ensure that the feet are approximately shoulder-width apart. Deadlifts are more of a lower back/hamstring exercise and shouldn't put significant strain on your upper back. Lower the dumbbells close to the floor, by leaning forward and bending your knees. Grab a pair of dumbbells off the rack or the bench to begin from the top. Effective movement along an alternative plane of lifting. They're actually quite different exercises. While the SukeySukeys. EDIT. The trap bar deadlift targets many of the same muscle groups as sumo deadlifts, clean deadlifts, and even conventional barbell deadlifts. Hold your breath, brace your core slightly, and lift the bar. The deadlift is a compound movement that works a variety of muscles groups: The grip strength (finger flexors) and the lower back (erector spinae) work isometrically to keep the bar held in the hands and to keep the spine from rounding. However, this exercise also engages several other muscle groups as well. In a full deadlift, you flex your knees/thighs to pick it up off the ground, then your glutes/hips to stand upright. If you really feel that your hamstring work is lacking, throw in SLDLs as assistance or supplemental work, depending on the template you are running. Reinforce your brace by flexing your abdominals, lats, and tensing your legs. Dumbbell rows don’t. I think it's helped my work capacity. Jan 21, 2024 · 1. I’m now doing 5 sets of 10 deadlifts at 100 pounds every May 21, 2024 · 3. It's not enough a difference to stress about. Dec 11, 2023 · When performed correctly, deadlifts work muscles throughout the entire body, explains personal trainer Ashlee Van Buskirk. Rack pulls will work, you are putting a lot of weight stress on your traps when you do the pull. Primary Muscles Worked. Plus, the movement of the bar is still shorter which is a big benefit as well. Limits lowerback involvement more than the traditional deadlifts while recruiting more legpower. In a deadlift, you lift weight from the ground to thigh level using primarily your leg and hip muscles, but with the assistance of most of the large muscle groups of your body. Trapbar deadlifts are great for althletic prowress and progression. How do deadlifts work those muscles when they're pretty much stationary the whole time. You don’t have to touch the barbell to the floor, although it is OK if you do. Reverse the movement, and return to a standing position. With this technique, the barbell is only returned to the floor at the end of the set. Sumo deadlifts are a variation with a shorter range of motion that allow you to focus more on your hamstring and hip engagement. Which pulls your head back into place to an extent. The deadlift is a great compound exercise and works a whole bunch of your muscles. The posterior chain consists of the hamstrings, glutes, and lower back. Stand with your feet hip-width apart, with toes pointing forward. Giving u thick hard muscles. To counter this you pull it back towards you, getting a lot of back engagement. Do stiff leg deadlifts for glutes and hamstrings. • 6 yr. It also engages more hips and hammies sort of like a half squat. The primary movers in the deadlift are the muscle of the posterior chain. The close stance sumo is more similar to the conventional deadlift and it’ll involve more engagement of the back muscles in addition to more loading of the hamstrings during the pull. Improved asymmetrical strength. Inhale, brace your core slightly, and lean forward by hinging in your hips. Your abs work hard to stabilize your torso while performing this lift This reasoning is wrong on so many levels. Again: deadlift is lifting heavy stuff off the ground. Then you can have the best of both. " Set your hands as close as possible while still remaining on the knurling, and then set your legs immediately outside of that. Hamstrings: The hamstrings help perform hip extension during the lockout and help bring the hips to the bar. Strength is strength and no movement is necessary especially the standard deadlift. Close stance sumo deadlift. I started doing deadlifts at relatively low weights. Since the resistance band deadlift is a compound exercise, it is near impossible to eliminate secondary muscle recruitment. Building up grip strength. Keep your knees almost completely extended. OHP = 95 lbs at 5x5 bench = 135 (5x5) Squat = 170 (5x5) experimenting with progressing from 135 (5x10) Deadlift = 155 (5x5). However it isnt the best deadlift variation out there. A shorter range of motion allows you to use heavier weights than the conventional deadlift. The hamstrings aid them in this movement. Lower the bar back to the ground with control. Perform 3-5 sets of 8-12 reps of the exercise using 60-70% of your Zercher one-rep max (1RM) to induce hypertrophy. Deadlift is a rather useless lift for bodybuilding, so justifying isolations by that criteria is idiotic. Having the barbell stay on your body is primarily controlled by the strength and tension in your lats. You can deadlift with higher hips and deadlift in a similar position to normal, or you can deadlift with more forward knees and a vertical back, creating a more squat like pull. They are responsible for extending your hips. Actively pull the bar close, it will try to swing away. Barbell rows don't cause imbalances any more than any bilateral exercise. The list of muscles not hit by the deadlift is probably shorter. Your center of gravity is ahead of you. Muscles Worked . Begin leaning forward while keeping the bar close to your body with a flat back and your chest up. It uses your lower back but also a lot of hamstrings and glutes. These powerful muscle groups contract concentrically, shortening, producing enough force to drag the barbell up your legs into a standing position. 9 Leg Extension Benefits and Muscles Worked; 3. Deadlifts are a compound exercise that trains multiple muscle groups at once, such as the hamstrings, glutes, and core, among others. Offers variety in training stimulus. Do both. To maintain a flat back, take a deep breath, contract your abs, and keep this intraabdominal pressure throughout the deadlift. Farmers walks and snatch grip high pulls. 6. I started working out again, took it slow, and realized that strengthening certain muscles, particularly my back and glutes, really helped with the back pain. Deadlift a weight off the floor. I use it in lieu of deadlift because of injuries, but for example skiers use if because it activates the right muscles for them. Reply reply. The primary movers of the deadlift are the muscles that extend your knees and hips. Trapbar hits quads better but doesnt target the upper back to nearly the same degree. Maintain a slight bend in your knees. The quads, abs, lats, traps, and biceps all play a supportive role in the deadlift, but not enough to count as useful volume towards those muscle groups. It's harder off the ground but way easier to lock out IMO. Latissimus dorsi muscles. I also estimated the total work for each muscle across the entire lift. This article will provide a comprehensive guide to the muscles worked by each exercise, helping you optimize your training routine. Go as low as you can go. Not to mention 99% of isolations have absolutely no relation to the muscles worked in the deadlift. Knee pulls help the starting point of the lift and the quads, and block pulls will help the middle and with lock out. 6 days ago · Step 2 — Drive through the floor with the legs, keeping the bar against the body, to lift the weight off the floor. Apr 28, 2024 · During the deadlift, these muscles work together with knee extensor muscles (quads) which include: Vastus medialis. Nov 11, 2023 · Whether you want to build muscle mass or strength, the Zercher deadlift can help you achieve your goal. It works your quads very hard, but does much less for your hamstrings and spinal erectors. The bar should remain on your shins. At this point, I pretty much swear by high-rep RDL's. Get one working set set in with conventional on one day and then get more volume with trap bar deadlift on another day. Just to add, 2 plates for RDL is definitely a good lift. Because the deadlift works so many muscles, it doesn’t isolate any of them well, and typically overall body fatigue is reached before any of the muscles being worked reach a hypertrophic state. Sumo deadlifts also use more quads than conventional. Do whichever you like more. Buy a set of resistance bands. I had a muscle imbalance and this exercise really helped me. Deadlifts are great. Moderately heavy for strength and lighter for hip p/rehab. They’re both good but have to be analyzed differently. Improved core and stabilization muscles, which prevents unsafe rotation. The deadlift will work your lats and spinal erectors much harder, and the squat works your quads a bit harder. Six1Cynic. If form is performed correctly, the glutes and hamstrings should be the primary source of DOMs. This shifts much of the emphasis towards your quads with less emphasis on your hamstrings and gluteal muscles. Jun 22, 2023 · 5. Exhale on the way up. 16 The Top 5 They're both fine and they both work. If you've just started and been able to do that straight away I would look for advice on form to make When trainers say deadlift is “bad for gaining muscle”, they’re referring to its efficacy for inducing hypertrophy. They really just work different muscles. Feb 17, 2022 · The erector spinae also consists of three muscles — spinalis, longissimus, and iliocostalis. Jun 20, 2020 · There are other types of deadlifts to choose from, including the sumo deadlift, snatch grip deadlifts, Romanian deadlifts, and deadlifts from blocks. Because they work so many different muscle groups, deadlifts are an effective exercise Apr 15, 2024 · Deadlift: Muscles Worked. But they're very similar, especially if you use proper leg drive in the deadlift. These are most active at the top of hex bar deadlifts. Just like squatting with a wider stance or benching with a wider grip is less range of motion, it doesn't mean it is automatically an easier lift. Take a deep breath and drive your chest up. edit: About hams/glutes/quads. Easy choice for me. 15 The Top 6 Muscles Worked by Glute Bridges; 3. In addition, the hamstrings and glutes must contribute far more to the lift to break the bar off the ground, since the quads are entirely removed from the lift The most significant muscles to perform the rowing stroke are the quads and core. Feb 11, 2024 · 3. Romanian deadlifts target the posterior chain, so it's going to work multiple muscles- it isn't an isolation exercise. You can also hold a plate if you want. 350 x 5 - 7-8 min rest. Using a shoulder-width grip, push the hips backward and reach down to grab the bar. The knee extensors are the muscles of the quadriceps group. You could pull 700 trap bar and still pull in the 600s standard deadlift. 7. 9. Lean forward as far as possible without rounding your back. The deadlift is usually performed with a bar and plates or a fixed barbell, but you can do it with dumbbells. Deadlifts provide isometric tension to these muscle groups which is inferior to concentric-eccentric tension. The King of ALL deadlifts I would say is the romanian/stiff legged deadlifts. And deadlifts work those muscles so yay. Continue to hinge your The trap bar deadlift, like the barbell squat, will still strengthen your back of course, but less than the conventional deadlift. With being weak off the floor, deficit is probably the way to go. Least usefull compound exercise would likely be wrestler curls (think cheat curls) or barbell decline pressing. Step 3 — As the barbell It's not so much about height as it is about your proportions. It can emphasize weak points in the top portion of the deadlift. Deadlift: r/bodyweightfitness. Resistance Band Deadlift: 4 sets of 12-15 reps. Traditional deadlifts work quads, glutes, and back when done properly. If you just want to get strong or drive volume, trap bar deadlifts are awesome and my preferred lift style of deadlifting. For example, performing the lift on a non-angled I read an article on Strength by Science saying that the trap bar deadlift activates muscles 80% like a deadlift and 20% like a squat, so you are not wrong. A high bar, upright squat is quite different from a deadlift. Aug 17, 2023 · Rack pulls can be used as an overload exercise, increasing strength. Upright rows are silly and can be bad for the shoulders. Soreness doesn't equal effectiveness. Mar 29, 2024 · Step 3 — Shoot your hips backward. Hold a dumbbell in each hand, and stand with your feet about hip-width apart. It seems like shorter people do conventional and taller do sumo. Vastus intermedius. Initiate the Smith machine deadlift by Pullups/Chins and barbell rows together take care of upper body pulling. Even with a trainer showing me perfect form, they have never felt right and I end up with back pain when I do them. IIRC, the program called for something like 50% of your deadlift 1RM for either 2x20, 3x20, or 4x20 depending on the week. 2. Unlike the conventional deadlift, the Zercher deadlift does not allow the use of the hands to grip the barbell. 12 Barbell Row Benefits, Muscles Worked, and Form; 3. I would look at changing your technique if it’s back dominant. 6 days ago · Muscles Worked. I'm sure it helps other posture issues too given how many muscles it works. The more parallel your back is, more it will have to work at the bottom of ROM. There are several powerlifters who pull conventional in meets, in fact most of the 800+ pulls on record are conventional. Some love it, some hate it, and others still love to hate the exercise. The main difference is for the SLDL the back is usually at a slightly more disadvantageous position at the start of the lift. edit: though I forget to note you can also still change the angle between shins and feet (amount of dorsiflexion) to shift the ratio of work done by the quads and hamstrings+glutes & low back (like with the squat). That usually results in weak glutes and hamstrings which causes anterior pelvic tilt (other things cause it too). 400 x 5 - 7-10 min rest. For comparison: Straight Barbell Deadlift vs Hexbar Deadlift The consensus from my research essentially states the differences as the Hexbar deadlift is more quad focused and the barbell deadlift is more hamstring/hip focused -- but both lifts work all three major muscles of the posterior chain (quad/hamstring/glute). After experiencing with different deficit sumo Avoiding exercises that tax your lower back will mean that your lower back can’t get as strong. After a pause of a second or two, complete the lift by pulling the bar close to your body, until fully extended. It depends what muscles are your May 28, 2024 · Romanian Deadlift (RDL): Romanian deadlifts (RDLs) are great for keeping the muscles constantly engaged. Sumo looks cooler to me but it's shorter ROM so supposedly it's cheating according to Internet police. Suitcase deadlifts are pretty much a full-body exercise. Jan 23, 2024 · The Zercher deadlift is a deadlift variation that uses a different grip than normal, targets the lifter’s upper back muscles, and requires a longer range of motion. Inhale, lean forward, and grip the bar. That said keep your conventional deadlift volume low as it is taxing. As with a suitcase carry, this movement tests your grip strength. Straight legged has to be done with lighter weights and the range of motion needs to be restricted so the lower back isn't compromised. I've made the most progress deadlifting once or twice a week and working up to a 100% max weight each time, then dropping a small bit and doing a few singles. Vastus lateralis. . How to Deadlift with Proper Form. 14 How to Perform the Overhead Press with Proper Form; 3. That means it works the muscles on the backside of your body. Now to separate hams/glutes and to tell which one will work more - hard to tell. These muscles work together to extend the spine and maintain stability. The core is the collective term for the muscles that encircle your midsection. Like deadlift this also works hamstrings and glutes. That said, do what feels right to you. The data shows that trap bar deadlifts are more glute focused than sumo deadlifts but slightly less than Roman, straight-legged, or conventional deadlifts. Keep your back straight and chest up, and engage your core. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. [deleted] •. Absolutely zero hamstring or lower back work aside from some shitty ROM back squats. Both exercises work for multiple muscle groups, but they have different primary targets. Feb 27, 2024 · The deadlift and squat are two of the most fundamental strength training exercises. Assuming perfect form, you would probably feel it the most in whatever your weakest link is. Rectus femoris. Also use a belt, when you're more than 50% your 1RM. WELL_GODDAMN_SON. There are so many factors, that who really knows how much each features adds, so these analyses are just speculation anyway. Less strain on the back and spine means lifting bigger amounts of weight more safely 5 lbs on each side of the barbell (even though there are 27. Secondary Muscle Groups: Quadriceps and Upper Back. Most dudes have trouble doing them properly because they can't deadlift. Your legs/knees are mostly static. Jan 5, 2022 · For this reason, this exercise is also called a straight leg deadlift. The high pulls worked faster, but the farmers walks just feel like they work my traps more. They help bring the hips closer to the bar. The primary muscles targeted by the Sumo Deadlift are those in your legs and glutes, including the quadriceps, hamstrings, adductors (inner thigh), hip flexors, calves, and gluteus maximus (butt). But are they the best? Probably not. They are a good exercise but I would rate chin ups higher. Deadlifts will engage most muscles in the body to some degree. It's not often that I isolate my posterior chain. Jun 4, 2024 · The deadlift is a great way to build strong legs and butt. May 6, 2024 · Here is a quick resistance band deadlift workout routine you can follow. She notes that the affected muscles include glutes, hamstrings, hip flexors, lower back muscles, upper back muscles, quads, core. But unlike deadlift there is not as much of a strain on your whole body and the tension remains constant. You can't fully replace the regular deadlift with the RDL and expect to reap the same benefits, because the two aren't functionally interchangeable. It's basically the same movement as the stiff-leg deadlift, but you can have a slight bend in the knees as you lower the bar. I think that's a significant difference, even though there is some common ground. When utilizing the proper hex bar deadlift form, you can target the following muscles: Glutes: These are your buttock muscles located at the back of the hip area. with rows, pull ups, pull downs, etc. Jul 9, 2022 · The Smith machine deadlift is a functional exercise and works the quadriceps, hamstrings, glutes, calves, erector spinae, trapezius, rhomboids, abdominals, and forearms. 1. Resistance Band Single Leg Deadlift: 3 sets of 15 reps per leg. Aside from ohp/squat/bench/deadlift the only thing I do with regularity are abs, dips, chin-ups, face-pulls, front squats, and rows. The gluteus maximus and hamstrings work to extend the hip joint. Straps are a must, obviously. Reply. Trap bar deadlifts are a great exercise and are not as much like a squat as commonly talked about. 200x5 - 5 min rest. People are naturally more attuned to feel their upper body and arms so new rowers often feel disproportionately large amounts of pain and fatigue in the upper back, shoulders and arms. Pause the movement when the bar is just a few inches above the floor. “The deadlift hits just about every muscle group in the body as your upper body holds the Aug 16, 2023 · Step 3 — Pick It Up. A conventional deadlift is a more back focused exercised that more focus on your lower lats especially through the top portion of the motion while you lock out. For example, last week I worked up to a 515 1RM at 167 pounds (135 x 10, 225 x 5, 315 x 3, 405 x 1, 475 x 1), then dropped to 495 and did 2 singles. I. Feb 7, 2023 · 1. Much like during barbell deadlifts, squats, and reverse lunges, the glutes are a primary muscle group Barbell rows activate more muscles than seated cable rows, especially your core and stabilizers. Aug 11, 2023 · Warning: Always maintain a flat back throughout the hex bar deadlift. 150x5 - Follow w/ 3 min rest. In addition, balancing the barbell engages the muscles around the hand, wrist and forearm. Train deadlifts with lighter weight so you get at least 8 reps per set with 2-3 reps left in the tank. Feb 6, 2023 · Some incredible benefits of Jefferson Deadlifts include: Less stress on the spine and lower back. This will be a fairly close "sumo," and might be easier to tolerate on the hips. [ 1] Feb 14, 2024 · Muscles Worked Most people probably have a strong feeling in one direction or the other about the deadlift . The wider the stance the harder the pull will be on your hips, all else constant. Mar 21, 2024 · Hex Bar Deadlifts Muscles Worked. 6kg I haven't really… The muscles worked in the Smith machine deadlift are the: Glutes: The glutes are the primary hip extensor during the lockout. This shouldn't be exaggerated as research shows that the trap bar deadlift is still somewhat similar to the conventional deadlift in the hip hinge continuum. with the "low" handles, trap bar deadlifts involve lifting a comparably heavy weight through an identical range of motion as a conventional deadlift, but somehow, because it's not a 7' machined barbell, it's inferior. I use SL 5x5 as a base to experiment with. Or 205 (1x5) Pendlay row = 135 (5x5) Weight= 190lbs down to 183 Height = 5' 8" Eating 2200 kcal a day. You'll also feel it in your forearms and traps, since you have to hold the bar. Bracing prevents injury to your spine during deadlifts and when you deadlift with a trap bar. Your grip gets tested while statically holding your arm out. Usually, to work a muscle, you would have to do a movement that flexes it, like rows for back, or shrugs for traps. As a result it will strengthen the opposing muscles and pull your shoulders back and strengthen your back muscles. 821 votes, 350 comments. As I said in another reply above. 250x5 - 5 min rest (belt + chalk) 300x5 - 5 min rest. Step up close to the bar so that it is about over the middle of your foot. Grip Strength Muscles. Age 27 Weight 68kg Workout: Greyskull LP (1 year) Bench 102. Watching both excersises, RDLs look like the only difference is you stop about a couple inches off the ground. #7. As for alternatives to the deadlift you would need to do a combination of upper back work, shoulders, glutes, hamstrings, forearms, core, quads, traps. OHP and Squats also work the back. Legs and Hips. 3. I'll hedge and call it SLDL for stiff/straight leg deadlift. In terms of functional fitness it is the most easily transferable lift to he real world. Notably, Smith machines come in different shapes and sizes, and using different versions can work your muscles differently. One of the key positions in the deadlift is to keep the barbell as close to your body (shins and thighs) as possible while executing the movement. 10 The 8 Best Deadlift Benefits; 3. They both provide similar functions in deadlifts. Bend forward at the hips, keeping your back tight. Inhale and lightly brace your core. Hell, do pendlay rows while you’re at it. Oct 1, 2023 · To effectively perform the Jefferson deadlift, work through the following coaching points: Begin by straddling the bar placing one foot in front of the bar and the other behind. The conventional barbell deadlift is a compound exercise because it works for several lower and upper-body muscle groups. 4. So I'm hitting my arms, lats, core, quads and rotator cuffs. Stiff Leg Deadlift Muscles Worked. 11 How to Do a Lat Pulldown with Proper Form; 3. The snatch grip Romanian deadlift stresses all the same muscle groups that a standard Romanian deadlift does, while also taking back (both width and thickness of the lats and traps Yes, this means doing them while you're sore, just make sure to keep it light. The easiest sumo to get away with is a "semi sumo. The rules still applly but it's really a specialty exercise to target hamstrings. nt me dj ez ng se zo jn oi kl