19 Jan
Blog

Sumo Deadlift Workout You Need To Perform Now

In the ultimate Sumo Deadlift, the lifter must lift a barbell with their hands in their thighs while extending their position. According to the Journal of Sports Science Medicine, this deadlift is extremely effective for longer-torso lifters with less deadlift experience. It's often easier on the lower back and allows the lifter to pull a heavier weight than the traditional deadlift, which is performed with a closer stance with the hands outside the legs.

Before trying the ultimate Sumo Deadlift, here's everything you should know about it:

Step-by-step breakdown of the sumo deadlift

Step 1: building the attitude

It would help if you start out with a wide stance and your toes pointing slightly outwards. The stance should be wide enough for your arms to reach down, inside your knees (elbows inside your knees). The breadth of one's posture varies from person to person. However, the width should allow you to have your shins perpendicular to the floor, your back flat, and your shoulders directly over the bar.

Tip: Pull your hips down toward the bar while keeping your core tight and tight. The knees must be pulled out far so that the upper body remains a little more vertical Sumo Deadlift than traditional deadlifts.

Step 2: Take the Slack out of the pole

Once in position, tighten your back, core, legs, and buttocks to develop a feeling of full-body tension. Pull the bar up slightly and push your legs through the floor (without moving the bar any further). Breathe in again after reaching your maximum tension position, then continue with step three.

Tip: Before each pull, imagine your body increasing in pressure while all your muscles are tensed and ready to fire at the same time.

Step 3: Ride your legs.

Now that you're in the correct position and the bar or your body isn't sagging, it's time to pull the barbell by simultaneously pushing through your feet and pulling the bar up. The idea is to keep the barbell close to your body as you stand up, rather than dropping your chest or raising your hips during the pull. Drive through your legs while pushing into your heels and keeping your hips and chest in place.

Tip: Keep your chest up and make sure the bar is against your shins as you pull to prevent the bar from shifting too far forward. This may bother you Sumo Deadlift and in the worst case lead to damage.

Step 4: Block the weight

You should start feeling the weight on your legs at this point. The bar may start pulling you down or stop moving altogether. Avoid sagging your chest or arching your upper back. Continue pushing through your heels, then squeeze your glutes to bring the bar up to hip height.

Tip: Squeeze your butt if you're having trouble completing the lift once the bar goes past your knees. This will help propel your hips forward and reduce the distance between the weight and the apex of the lift.

Benefits of the Sumo Deadlift

Here are some benefits of Sumo Deadlift athletes can expect when incorporating it into their training routine.

1. Simpler mechanics (for some)

The biggest selling point of the Sumo Deadlift is that it's designed to be user-friendly from the start (that is, for most people). The shorter range of motion is due to the wider stance and narrower arm position, which means most people can lift a little more weight than they can with the traditional deadlift. Some lifters, particularly those in the powerlifting scene, believe that a Sumo Deadlift is a form of cheating, and it is not, and if a weightlifter is small and has short arms, the sumo deadlift may not be the ideal option for them.

2. More power, especially at the top

One variation of the deadlift that might help you gain overall strength and muscle mass is the deadlift Sumo Deadlift (similar to the traditional deadlift and trapeze bar deadlift). The sumo deadlift can be performed in a variety of ways, including using bands, changing the tempo of the lift, and adding chains. Because you can typically lift a heavier load with this deadlift, you may be overloading your muscles with more weight than they are used to. This newfound strength should help you finish the top part of the lift more effectively when returning to conventional deadlifts or trap bar deadlifts.

3. Limits lower back strain

Unlike the traditional deadlift, the sumo deadlift requires the lifter to maintain a more vertical upper body position (due to foot placement). The lower back isn't as stressed as with the traditional deadlift because the vertical angle of the back is increased (the upper body is more upright). Strength athletes who want to limit lower back loading, monitor erector training volume, or target different pull components may find this useful.

4. Glute and quadriceps strength

the Sumo Deadlift stimulates the glutes (due to external hip rotation) and vastus medial (internal quads) to a greater extent than a traditional deadlift due to the foot placement and hip/knee angles in the setup. Strength athletes looking to improve specific muscles for aesthetic reasons or to strengthen a specific weak muscle can benefit.

Muscles stimulated by sumo deadlifts

  • glutes
  • hamstrings
  • quadriceps
  • Erector Spinae (lower back)
  • trapezius and back muscles

Sets, reps, and weight recommendations for the sumo deadlift

  • To improve deadlift mechanics: Do three to four sets of eight to ten reps at a controlled speed with light to moderate loads and rest as needed.
  • To get stronger: Do three to five sets of three to five reps with a heavy load, and rest as needed.
  • Muscle building: Do three to five sets of six to ten repetitions with a moderate to heavy weight. Alternatively, you can do two to four sets of 12 to 15 reps with a moderate weight. Rest periods should be 45-90 seconds.
  • To increase muscular endurance and fatigue resistance: With a light to moderate weight, do two to four sets of 12 to 20 repetitions with rest periods limited to 30 to 45 seconds.

Frequently asked Questions:

Question: Can you lift heavier with sumo deadlift?

Answer: You may be overloading your muscles with more weight than they are used to because they are Sumo Deadlift allows you to lift a larger load. They allow lifters to lift heavier weights and maximize their strength. When you return to conventional deadlifts or trap bar deadlifts, this improved strength should help you finish the top part of the lift more effectively.

Question: Is a sumo deadlift a real deadlift?

Answer: sumo deadlifts are just as real as any other type of deadlift. They're a type of deadlift that focuses on different muscle groups than a traditional deadlift. However, they differ in that they are not primarily a hip hinge movement, but also a knee hinge-initiated movement. These deadlifts can even improve on your traditional deadlift (and vice versa).

Question: Are sumo deadlifts heavier than regular deadlifts?

Answer: sumo deadlifts aren't always better or worse than traditional deadlifts, and training with both is a good idea. Traditional deadlifts work more of the hamstrings and lower back, while these work more of the glutes and quadriceps.

11 Aug
Blog

Stiff Leg Deadlift to Obtain Better Muscle Mass

The stiff-legged deadlift is considered a beneficial exercise that helps promote better strength in your hamstrings and glutes. Also known as a straight-leg deadlift with dumbbells, this workout primarily works your hamstrings, glutes, and lifting pole while secondarily working your core, abdominal, and oblique muscles. This isolation exercise has numerous health benefits, making it one of the ideal workouts to add to your exercise routine. It promotes increased activation of the muscle fibers in your thigh and gluteus muscles. It also improves your daily and athletic performance by increasing your performance and explosiveness.
Below is the perfect stiff-legged deadlift guide that will make this exercise easy and smooth.

To efficiently perform the deadlift with stiff legs:

Below is all the information ranging from instructions to the stiff leg deadlift variations you need to improve its performance. All you need for this exercise is a pair of dumbbells.

Directions:

  1. To begin with, stand with your feet shoulder-width apart and hold a pair of dumbbells in both hands with your palms facing you. Keeping your chest raised, your core tensed, and your shoulder blades together. This is your starting position.
  2. Now slowly bend towards your waist, knees slightly bent and hips backwards. Try bringing the weights over your feet until you feel a stretch in your hamstrings. Remember to keep your core tense and your back upright during this exercise.
  3. Lastly, squeeze your hamstrings and glutes as you return to the starting position.
    Repeat.

Common mistakes when making deadlifts with stiff legs:

  1. Many people tend to move the dumbbells far away from their body during this exercise. This creates unnecessary pressure on your back and carries your body weight on your toes. It is therefore always advisable to keep the dumbbells close to you.
  2. The most common mistake weight lifters typically make is rounding their backs while doing this workout. Hence, it is necessary to stabilize your body, keep your shoulder blades together, keep your core moving, and keep your back straight during this exercise.
  3. Some strength athletes tend to bend forward too quickly when deadlifting with stiff legs. This can increase the risk of injury or stress. So try to do this exercise slowly and steadily.

Services:

  1. This isolation exercise allows you to focus primarily on building your hamstrings. This helps you lift heavy weights easily and proves to be again in all aspects.
  2. The stiff leg deadlift increases your muscle mass and thus leads to an improvement in performance in both daily and sporting activities.
  3. It also helps in making your muscles more defined and prominent.

Variations:

If you're completely comfortable performing the traditional deadlift with stiff legs, here are some variations you can try:

  • Rigid leg deadlift with ligaments– This exercise is known to be an advanced version of the deadlift with stiff legs. It involves the use of a resistance band. You should tense your arms more, extend your arms forward, and maintain the same shape while doing this exercise.
  • Stiff leg deadlift with kettlebell– This variant of deadlifting with stiff legs involves using a kettlebell instead of dumbbells. It's no different from traditional deadlifts, but you'll need to use a heavier kettlebell instead of two light dumbbells. While performing this variation, maintain the same shape that you used for the deadlift with stiff legs.

Frequently asked Questions:

  1. How many stiff leg deadlifts should I do?
    If you're a beginner, aim for at least 3 to 4 sets of 10 to 12 repetitions of stiff-legged deadlifts with lighter weights. But as you become more comfortable with this exercise, you can do 3 to 4 sets of 6 to 8 repetitions with heavier dumbbells.
  2. How Does the Stiff Leg Deadlift Work the Muscles?
    The stiff leg deadlift primarily works your hamstrings, glutes, core, erectors, obliques, and abs.
  3. Will Stiff Leg Deadlift Help Improve My Athletic Performance?
    Yes, a stiff leg deadlift helps a lot in improving your athletic performance.
25 Jul
Blog

Billionaires in Space: World Deadlift Record at Stake

Will Elon Musk be the first billionaire in space to weigh 1,300 pounds? We really hope so.

Billionaires in space are one thing. But let's face it, they didn't do anything other than just look out the window and take selfies. What looks like a missed opportunity.

Continue reading

23 Jul
Blog

Billionaires in Space: World Deadlift Record at Stake

Will Elon Musk be the first billionaire in space to weigh 1,300 pounds? We really hope so.

Billionaires in space are one thing. But let's face it, they didn't do anything other than just look out the window and take selfies. What looks like a missed opportunity.

Continue reading

17 May
Blog

Romanian Deadlift : How To Perform Like a Pro

Romanian deadlift is a variation on the classic deadlift that puts even more focus and pressure on the hamstrings than the original deadlift. This version of the standard deadlift works your hamstrings to a great extent, along with your forearm flexors and glutes. The main difference between actual and Romanian deadlifts is that the RDL puts more strain on the hamstrings and glutes than the original deadlifts.

This exercise will help increase lower body strength and promote better coordination. It also helps in reducing the risk of injury caused by impaired loading on the lower back. It is also beneficial in strengthening your core as well as the lower body muscles with little effort.

Below is the perfect way to perform Romanian deadlifts efficiently and without a lot of chaos.

How to Perform Romanian Deadlifts Like a Pro:

1. First stand with your feet hip-width apart and your hands shoulder-width apart. Next, hold a barbell in each hand just in front of your thighs. This is your starting position.

2. First bend slightly at your knees and roll your shoulders back. To fully engage your upper back, pull your shoulder blades toward your spine.

3. Now take a deep breath and push your hips back until your torso bends forward toward the floor.

4. While holding the barbell near your thighs, pivot it forward from your hips. Keep your arms connected to the barbell near you as you straighten your elbows.

5. As soon as you feel a stretch through your hamstrings, stop hanging on your hips.

6. Now breathe out. Now actively push your hips forward while using your glutes and hamstrings to pull your torso back to the upright position.

Things to be aware of:

1. Always remember to keep your shoulders pulled back during this exercise.

2. As you push your hips back, it is important to remember that you should never tilt forward at your waist. It should only happen because you are pivoting your hips.

3. Always maintain perfect posture and avoid rounding your shoulders and back.

4. Always remember to keep the dumbbells close to your thighs.

Romanian Deadlift Variations:

Once you are fully familiar with the traditional Romanian deadlifts, here are some variations of this exercise that you can try:

1. Romanian deadlift with stiff legs

This version of the Romanian deadlift targets your gluteus maximus muscles, hamstrings, erectors, and lats. It helps build strength and promotes muscle development in the back chain. This is really beneficial for athletes as it increases physical strength and promotes fitness. It also helps in increasing the flexibility of your body.

2. One-legged Romanian deadlift

This variation of the Romanian deadlift works primarily on your hamstrings, glutes, spine straighteners, and lats. It is an excellent exercise for improving joint function on your hips, increasing the well-being of your glutes and hamstrings, and positively influencing your physical strength and performance. They also help you by providing excellent posture and promoting better body balance.

3. Dumbbell Split-Leg Romanian Deadlift

This version of the Romanian deadlift is primarily aimed at your abdominal, back, oblique, ankle, and calf stabilizers. It is known to be a great compound exercise that helps promote excellent body balance. They primarily target your hamstrings and glutes, making great demands on your core muscles. It also aids in improving your mind-muscle connection and efficiently enhancing your athletic performance.

Frequently asked Questions:

1. Is RDL more complex than the original deadlift?

Yes, the Romanian deadlift is more complex than the classic deadlift because it is necessary to maintain a perfectly stiff and solitary spine throughout the exercise.

2. Is the Romanian deadlift safe?

Yes, RDL is completely safe to perform as it is one of the best exercises for building your rear chain and is easy to get to.

3. How many Romanian deadlifts should I do?

You should do at least 3-5 sets of 6-8 repetitions per workout if you're just looking to maintain strength. However, if you want to maintain both strength and strength, aim for 3-5 sets of 1-5 repetitions per workout.

10 May
Blog

How To Do Deadlift : The Ultimate Guide

What is a deadlift?

In short, lifting and re-holding the weights is a deadlift. Deadlifts help you gain strong muscles and bones, thereby building overall strength.

However, a deadlift isn't just about bending over, pulling the weight up, and then holding it again. It's more than that. Deadlifts are good control of body stability. You need a lot to get the perfect deadlift. A strong core, along with strong shoulders, is an inevitable requirement. Don't forget about the strong legs.

Muscular and strong legs are the foundation for deadlift pain. They offer maximum balance and stability when lifting. The stability allows you to focus the required muscle and make the lift as effective as possible. A strong back is also important as it offers resistance to spinal injuries.

The other requirement is the tiny details to take care of in the deadlift when you have it all. We've got it all covered because a flawless way of deadlifting is key to your muscular goals. There are a few must-try variations of a deadlift that focus muscles differently.

Keep reading this excellent guide to make your deadlift the most effective. We also mentioned the variations and tips to keep in mind to avoid injuries.

How to Deadlift the Right Way?

  1. Stand shoulder width apart with half a foot under the barbell.
  2. Bend over and grab the bar with a shoulder-width grip
  3. Keep your back straight and grab the bar by bending your knees.
  4. Reach with your palms facing back.
  5. Lift your chest and straighten your hips and knees to stand without arching your back.
  6. Raise until you are standing straight and holding the barbell in your straight hands.
  7. Breathe, hold it, and stand with the weights until you can.
  8. If you want to keep the weight down. Bend your hips and knees without bending your back.
  9. Bend until the barbell hits the floor.
  10. Let go of your grip and stand up. Take a deep breath. It is finished.

POINTS TO AVOID INJURY AND MAKE THE LIFT EFFECTIVE.

  • Keep your foot under the barbell. and point your feet outward 15 degrees to make the position comfortable.
  • Your palms should be facing back as you grip the barbell.
  • Bend your knees and hips, but not your back. Bending the back and then lifting the weight can cause serious spinal injuries that last for a long time.
  • The barbell should be in constant contact with your legs as you lift and stand.
  • When you are in the highest posture, stand up steadily, locking your knees and hips.
  • Keep the core engaged while holding the weight up.
02 May
Blog

Dumbbell Deadlift : Steps, Variations & Benefits

The dumbbell deadlift is just a game of the classic and more popular deadlift, in which an athlete lifts two solid dumbbells together that rest on either side. This exercise is very beneficial as it encourages the work of all core muscles and maintains proper movement and posture of the body. It also helps in improving overall body balance. It's no wonder they are one of the most effective exercises for making your body fitter, more muscular, and more powerful.

Below are the steps you need to take in order to properly perform the dumbbell deadlift.

Steps to effective deadlifting with dumbbells:

1. First stand with your legs shoulder-width apart and your knees slightly bent.

2. Lift two heavy dumbbells with your palms, grasp them completely as an overhand grip, and hold them on either side of your body.

3. Now bend your knees and hips and lower your chest until it is parallel to the floor.

4. Let both arms hang in front of your knees and try to keep your body in a neutral position. Always remember to position yourself steadily and in an organized manner.

5. Then come back to the starting position and stand straight without changing the position of your back.

It is known that this is a repetition.

Variation of dumbbell deadlift:

1. One-legged dumbbell deadlift This variation of the dumbbell deadlift is practiced by lifting one leg off the floor and stretching it backwards.

2. dumbbell stiff leg deadlift This category of dumbbell deadlift is performed by keeping your legs motionless and lowering the weights so they are directly above your head.

3. One-armed dumbbell deadlift In this version, you need to hold the dumbbell between your legs while doing push and pull movements.

Services:

1. Improving the connection of your mind with your muscles

The dumbbell deadlift is an isolation exercise because it focuses primarily on one muscle joint – the hamstrings. Hence, this exercise mainly focuses on working on your hamstrings. This way, you can lift heavy weights without a lot of chaos, while also increasing the tension on your hamstrings.

2. Helps in increasing the mass of your hamstrings and glutes:

Practicing this workout will stimulate the fibers of your muscles, hamstrings, and glutes. This greatly helps in building your muscle mass, which makes your lower part of the body look more defined and improves your muscular activity.

3. Refine your athleticism by improving your athletic performance:

Practicing this exercise will increase your energy levels like never before! It will also refine your posture and make you fit enough to practice various sports with no problem.

Things To Consider When Performing Dumbbell Deadlift:

1. You should always choose the weights according to your load-bearing capacity. Do not lift heavy weights as it can cause injury and only damage your body.

2. Always make sure that your back is in a neutral position and not bent as this can cause long-term injury.

3. It is important that you lower your weights properly, following the exact vertical path you took to lift them.

4. Remember to hold the bar in front of your shin. The greater the distance between your shins and the bar, the greater the risk of lumbar spine flexion and a herniated disc.

frequently asked Questions

1. What muscles does dumbbell deadlift work?

Dumbbell Deadlift is primarily concerned with the work of the hamstrings, glutes, maximus, and quadriceps.

2. What's a good weight to start deadlifting?

225 lbs is considered significant for beginners, while 185 lbs is good and 115 kg is decent.

3. Is it okay to deadlift three times a week?

Yes, deadlifting three times a week is okay if you are physically fit and active.

09 Feb
Blog

Step- by- Step Guide To Single Leg Deadlift

The back chain of our body, i.e. the back of our body, consisting of the calf muscles, hips, buttocks, lower back, hamstrings, glutes and back muscles, forms a very important part of the body. These parts allow us to do many activities, such as walking, running, lounging, etc. In addition, it helps maintain balance and posture.

And that's why we have to train these parts so that our body remains continuously flexible. So we're going to describe an exercise here that takes care of our rear chain throughout their one-leg deadlift. In addition, it also helps to include our core and inclines while exercising. So this exercise is worth trying.

What is a one leg deadlift?

Typically, it's an advanced deadlift that stretches and consequently strengthens the hips, lower back, legs, and hamstrings. In addition, it also helps to balance our posture as much of this exercise is focused on balancing all of your body weight on one leg.

Benefits of the one leg deadlift:

  1. It helps in strengthening the muscles in the front and back of the body.
  2. Establish the balance in our body.
  3. Increases the strength of the legs as we have to balance all of the body weight on one leg.
  4. Helps in strengthening the core loop system.
  5. Provides improved mobility and movement throughout the body.
  6. Improves coordination between hips, core muscles, shoulders and our nervous system.

How do I deadlift one leg?

Now that we have listed the benefits of the one leg deadlift, let's explain how exactly it is performed or performed. Here we give you step by step instructions:

  1. Stand in your side profile with your legs straight and hands by your side straight.
  2. Gradually transfer your body weight to your left leg as you lift your right leg.
  3. As a result, the upper body or the upper part of your body begins to bend down.
  4. Remember not to arch or hunch your back, and your back should stay parallel to the floor.
  5. Your shoulders, hips, and core should stay straight and stiff. This is important so that you do not experience pain after exercising.
  6. Your left leg should not be completely straight with a slight bend at the knee.
  7. Keep bending over and lifting your right leg until your body forms a T position and your right leg and the top of your body are almost parallel to the floor.
  8. You should feel a stretch in your hamstrings, glutes, and quad muscles.
  9. Stay there for four to five seconds, then return to your starting position.
  10. Repeat with your other leg.

Important / critical tips to keep in mind when deadlifting with one leg:

It is just as important for you to keep these important points in mind as you understand how this exercise is performed so that you can perform this one leg deadlift without pain and change the exercise to achieve your goals. Here are some of the basic points to keep in mind while doing this exercise:

  1. As mentioned above, never arch your spine. Your spine must be completely straight and protected from injury. Continuing to curve or round your spine will result in poor posture in the long run.
  2. The raised leg should be nearly parallel to the floor. It should be in line with your torso and should be straight.
  3. At first, you may find it difficult to balance your body weight on one leg. So try to use assistance, e.g. B. a wall, a chair, or a person's hand.
  4. After a while, remove this support and try to balance your weight on your leg independently.
  5. After balancing your weight, you can increase the intensity of this exercise by holding different weights in your hand during this exercise, such as: B. dumbbells, barbells, kettlebells, etc.
  6. It is also advisable for pregnant women to only do this exercise in the first few months of their pregnancy, even without weights.
  7. You can increase the sets and reps in the future, but try to start with two sets of 5 reps each day.
  8. You can also do fewer sets if you are in pain.
  9. It is advisable to perform this exercise on a mat so it can be useful in preventing injury if you trip while balancing your posture.
  10. Be gentle with your body and skip exercise for a day or two if you experience excessive pain in your body.
  11. Take a 3-minute break between each set.
  12. If you feel like you can't do this exercise, start with the traditional deadlift and then switch to the one-leg deadlift.
  13. If you are having trouble balancing your position, try other balance exercises to help your body cope with balancing.
  14. Never over-exert yourself, and this can never be overstated. NEVER EXERCISE OVER.

And that brings us to the end of our article. Hope you understood the importance of the back chain and how the one-legged deadlift exercise can help you strengthen it. Exercising can be challenging at first, but if you practice it regularly and consistently, you will see dramatic changes in yourself. So I urge you to at least perform this exercise with the utmost discipline. Good luck!

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