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Tip: Sumo Romanian Deadlift (RDL)

If you want to sumo-deadlift scary amounts of weight, then add the sumo RDL into your training plan.

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This is unquestionably the most movement-specific supplementary exercise for the sumo deadlift. It helps to improve:

  • Muscular strength
  • Muscular hypertrophy
  • Muscular endurance
  • Upper back strength
  • Grip strength
  • Lat recruitment
  • Lockout speed/strength

Generally speaking, train it once per week during any given 3-6 week cycle. Sets and reps can range from 8-15+ depending on your individual needs and goals. Obviously low(er) rep ranges lend themselves better to strength development whereas high(er) rep ranges tend to be better for muscular hypertrophy and endurance.