Deadlifts & Glutes Workout | Stephanie Sanzo aka Ste...Bodybuilding.com
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- 2 years ago
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| Stephanie Sanzo's Lower Body Workout for Strength |
1. Deadlift: 3 sets, 10 reps
2. Hip Thrusts: 3 sets, 8 reps
3. Cable Pull Throughs: 3 sets, 10 reps
4. Lying Hamstring Curl: 3 sets, 10-12 reps
5. Glute Push down: 4 sets, 12 reps
| Sumo Deadlift |
1. Find Your Foot Position - Foot positioning on a sumo deadlift is more variable than on a conventional one, but you should set up so that your shins end up at 90 degrees when you begin to pull. An easy way to position your feet properly for this exercise is to look into a mirror, get into your starting position, then play around with different foot widths. Find the one where your shins are at 90 degrees to start the movement.
For the sumo deadlift, you also have to point your toes out. How much will vary depending on your hip mobility and stance width, among other factors. If you point your toes forward, your knees will be in the way, and it'll be much harder to complete the movement. Your hand position should be a straight line from your shoulder down to the bar.
2. Get Set Up - The rest of the setup points for sumo are very similar to conventional. You want your shins at 90 degrees to the ground and your shoulder blades over the bar. Then, you breathe and brace, engage your lats, and pull the slack out of the bar.
3. Engage Your Lats - As with the conventional deadlift, engage your lats to take out the slack and visualize bending the bar. This should automatically turn on your lat muscles—you'll feel it.
4. Initiate The Movement - Unlike in conventional deadlifting, where you want to initiate the movement by pushing the floor away from you, for the sumo deadlift you want to initiate the movement by thinking about spreading the floor apart.
5. Drive Your Hips - Once the barbell has left the ground, think about squeezing your glutes and driving your hips forward as you're pulling up, just as you would with a conventional deadlift. You should feel it in your glutes, hamstrings, and lats.
6. Lock Out - Stand straight with your shoulder blades drawn back but without hyperextending your spine, just like a conventional deadlift.
7. Lower The Bar - Lower the weight quickly but with control.
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