Compare traditional, Romanian, and sumo hard pulls!

1, Traditional Hard Pull (Bent Leg)

The barbell touches the ground, with a slightly smaller angle of dip and a greater angle of knee flexion, for better stimulation of the upper hips.

2, Romanian hard pull

The barbell does not touch the ground, the angle of dip is bigger, the angle of knee flexion is smaller, the back of the thighs is more power, and the waist is more power.

3, sumo pull-up

Standing distance is wider, while the hip and knee joints rotate outward, and the angle of knee flexion is larger. As a result, there is more anterior and medial thigh force and relatively less hip force.

For a better glute workout, we recommend combining the advantages of the Romanian and traditional pull-ups by using a bent-leg pull-up with the barbell lowered to the knee position and then getting up.