Welcome to Day 4, !

You've built the pattern. You've loaded it smart. Now it's time to express that strength with a barbell.

Stage 3 is where everything you've learned gets transferred to the most challenging and rewarding implement: the barbell. But here's what most people get wrong — they think there's only one "right" way to deadlift.

There isn't.

Conventional, sumo, trap bar, rack pulls, Romanian deadlifts — they're all valid

expressions of the hip hinge. Your job isn't to force yourself into the variation that looks coolest on Instagram. Your job is to find the variation that matches your anatomy, your goals, and your training context.

Today, we're covering every major barbell variation and helping you choose the one that's right for you.

Let's get to work.

Stage 3: Barbell Progressions (Deadlift Variations)

Goal: Transfer the hinge to barbell variations with confidence and control.

Rack Pull / Block Pull: Building Confidence with Shorter Range

• Bar starts elevated (mid-shin to knee height)
• Shorter range = easier to maintain position
• Focus on bracing, tension, and strong lockout

Use case: Great for learning bar path and building confidence before full-range pulling.

Romanian Deadlift (Barbell): Eccentric Strength Under the Bar

• Start from the top (standing)
• Lower bar with control to mid-shin
• Hinge back, bar stays close
• Drive hips through to return

Use case: Builds eccentric strength and reinforces the hinge under barbell load.

Conventional Deadlift: The Classic Pull

• Bar over mid-foot
• Hinge down, grab bar just outside knees
• Brace, create tension, push floor away
• Stand tall, lockout hips and knees together

Use case: The classic pull — hip-dominant, full posterior chain.

Sumo Deadlift: Back-Friendly Alternative

• Wide stance, toes out 30–45°
• Hinge and grab bar between legs
• More upright torso, more quad involvement
• Great option if conventional bothers your back

Use case: Back-friendly alternative with more leg drive.

Mastery checkpoint:

✅ 3–5 sets of 5 reps with clean bar speed

✅ No pain, no position breakdown

✅ You can brace, pull, and reset with confidence

Choosing Your Primary Deadlift Variation

Conventional Deadlift:

Best for: Those with longer arms relative to torso, good hip mobility, and a preference for hip-dominant pulling

Demands: Significant hamstring flexibility, strong posterior chain, good bracing

Common challenges: Can be hard on lower back if mobility is limited; requires precise setup

Who might avoid it: People with long femurs relative to torso, limited hip flexion mobility, or recurring lower back issues

Sumo Deadlift:

Best for: Those with shorter arms, limited hip flexion mobility, or those who prefer a more upright torso position

Demands: Good hip external rotation and adductor flexibility, strong quads and glutes

Common challenges: Requires more technical precision in setup; can be hard on hips/adductors initially

Who might avoid it: People with hip impingement issues or limited external rotation mobility

Trap Bar Deadlift:

Best for: Most people, honestly. It's user-friendly, allows for heavy loading, and is easier on the back

Demands: Less mobility and technical demand than barbell variations

Common challenges: Fewer; this is the most forgiving variation

Who might avoid it: Powerlifters needing to compete with straight bar (otherwise, no reason to avoid)

Why staying with trap bar or RDLs long-term is perfectly valid: You don't get extra points for doing the "hardest" variation. If trap bar or RDLs allow you to load heavy, train pain-free, and build strength — that's the right choice for your body. Conventional deadlifts aren't the gold standard; the right variation for YOUR anatomy is.

Programming Considerations for Stage 3

How often to pull from the floor:

Beginners: Once per week is sufficient once form is established

Intermediate: 1-2x per week with different variations or intensities

Advanced: Can handle 2-3x per week with intelligent variation and proper load/fatigue management

Block/Rack pulls vs. full ROM:

Use Block pulls as a progression tool (2-4 weeks) to build confidence with the bar path

Use Block pulls as an overload tool to train lockout strength

Don't use partial ROM pulls as a permanent replacement for full ROM unless there's a specific reason (injury, mobility limitation, etc.)

Rotating between conventional and sumo:

Some people do well rotating every 4-8 weeks

Others pick one as their primary and use the other as accessory work

There's no rule — experiment and find what works for your body

Rep ranges for barbell work:

Strength focus: 3-5 reps (75-85% of max)

Hypertrophy focus: 6-10 reps (65-75% of max)

Technique refinement: 5-8 reps (60-70% of max)

Peaking/testing: 1-3 reps (85%+ of max)

How to structure a barbell hinge session:

1. Warm-up with Stage 1 movement (wall hinge, band pull through)
2. Build up with Stage 2 variation (KB or DB RDL, 2-3 warm-up sets)
3. Primary barbell work (3-5 working sets)
4. Optional accessory hinge work (Romanian deadlifts, single-leg work)

Your Assignment for Today:

Identify your primary variation — Based on your anatomy and training

history, which variation makes the most sense for you?

Test 2-3 variations with light weight (if you have access) — How does each one feel in your setup?

Film your barbell work — Compare it to the Stage 2 variations you've been doing. Does the pattern hold up?

Tomorrow, we put it all together. You'll learn how to program the hinge throughout your training week, avoid the most common mistakes, and build a system that creates strength for life — not just for the next few months.

This is where everything clicks: how often to train, how to structure your sessions, what to do when things don't feel right, and how to keep progressing without burning out.

Conventional, sumo, or trap bar? Reply and tell us which variation you're choosing and why. We want to hear what's working for your body.

See you tomorrow for Day 5 — the complete system.

– The Ideal Strength Team