Sumo Deadlift. Performing it with the hands closer together and with a wider stance also allows for more resistance to be lifted in comparison to a traditional deadlift. To do a stiff-legged deadlift, you stand over the barbell deploy and use an overhand grip while ensuring that your palms are […] As I stated above, the shoulder position in relation to the barbell is a critical part of the set up in the deadlift. Those who pull conventional style even do the sumo deadlift variation for a variety of reasons. push feet down, and knees out. The other two deadlifts to consider are the Romanian deadlift and the stiff-leg deadlift. The key difference here is in the stance. They make the lift more challenging by removing leg drive and forcing you to use your hips. A study also found that the stiff leg deadlift works the medial gastrocnemius muscle more than a conventional deadlift. The Sumo deadlift allows you to move serious weight and you’ll still build lots of strength, big legs and jacked posterior chain (Back side of the body) muscles. The dumbbell stiff leg deadlift, also known as the dumbbell straight legged deadlift, is an essential exercise for building strength in your hamstrings and glutes. Sumo Deadlift. The stiff leg deadlift can also be used in similar manner, however the stiffer knees (especially with full extension at the top) places greater emphasis on … Okay, okay Hubby why you so cute! Sumo or Stiff Legged Deadlift 3-3-3-3-3 – 4 Rounds: Row 500m 20 Spoon Press (A: 2 KB bottoms together, B: DB, C: plate) 30 Double Unders intrepidpdx.com WOD 09.04.20 Not only will this exercise boost your lower body strength, but it will help you excel in other exercises as well. The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. Benefits Of The Different Types Of Deadlifts: Sumo Deadlift Benefits: First, on our list, today is the sumo deadlift. About this exercise. Each has its merits, and the two lifts achieve different goals. Like a traditional deadlift, it too involves a barbell, however, it’s fundamentally a different movement on its own. I HAVE TO SAY SOMETHING!!! Learn how to correctly do Dumbbell Straight-leg Deadlift to target Hamstrings, Glutes, Traps, Spinal Erectors with easy step-by-step expert video instruction. The stiff-legged deadlift is a variation of the deadlift done specifically to target the hamstrings. But I’ve also included one or two dumbbell exercises which … . This deadlift is for your hamstrings and glutes. LOL I was having such a hard time trying to not laugh and blush when he tells his stories. Leg Focus. Although they are fairly similar, there are subtle difference between the two lifts. I eventually worked up to over 600 pounds for reps on these. The purpose of the stiff-legged, as opposed to Romanian deadlift with slightly bent knees, is to engage the hamstrings and low back to an even greater degree. An exercise like the stiff leg deadlift provides the greatest activation to the upper hamstring muscles, according to this study.When compared to the conventional deadlift, the stiff leg deadlift activates the medial gastrocnemius (calf muscle) much more as well.. Deadlifts in the Golden Era dumbbell deadlift. In earlier articles I compared the leg press vs. the Zercher squat and the leg press vs. trap bar deadlift vs. squat in detail. From the upper back to erectors to hamstrings, this was my "go to" for total posterior chain smashing. Avoid stiff-legged deadlifts if you have any concerns with your lower back and legs. #1. So, the sumo deadlift hits all the same muscles as the regular deadlift but also touches on the upper back a little bit more. Yes, I played with two dumbbell deadlifts, but my favorite dumbbell deadlift choice would be single-leg deadlift. Sumo Deadlift Benefits. Since the shoulder position for conventional and sumo deadlift is slightly different, this is going to change what makes an effective back angle. ... After all, the stiff-leg deadlift is just a deadlift done with the hips a little higher than normal in order to reduce the leg (quad) drive and focus on the hamstrings. Pros. Dumbbell Stiff Leg Deadlift. Truth be told, many people are stiff-legging their regular deadlifts without even knowing it. Performing the exercise with dumbbells will improve balance and stability on each sides of the body while strengthening the core. Conventional deadlifts and stiff-legged deadlifts are both lower-body compound exercises, meaning they work multiple muscle groups and joints. The deadlift stimulates so many muscles that it’s nearly a complete all-in-one movement with the exception of the chest, triceps, and shoulders. Back Angle For Conventional & Sumo Deadlifts. Sumo deadlifts with doubled bands: The bands are used to accommodate resistance. Sumo Barbell Deadlifts. Well, in my opinion, the dumbbell deadlift is a simpler style to master, form-wise. Some are dumbbell exercises directly work on hamstring like the stiff-leg deadlift, sumo squats etc. Another great option with dumbbells or kettlebells (and it can be done with 2 barbells as well) is suitcase deadlift one side, suitcase deadlift other side, and then lifting both bells - that is when I see most benefits of e.g. Related: How to Deadlift Over 700 Pounds Related: 30 Days of Deadlifts full 12 week push,pull,legs program!- build muscle & strength! your feet are much wider than shoulder width apart and your toes are out about 45 degrees. Despite more emphasis on the posterior chain, there are disadvantages to doing stiff leg deadlifts too often. Muscles Worked: Back, legs Difficulty: Easy Equipment needed: Dumbbells Hold two dumbbells by your side with your knees slightly bent. That can lead to greater medial calf strength. About this exercise. I would suggest using one dumbbell for this exercise so you can use the other hand to support yourself. Find related exercises and variations along with expert tips The dumbbell straight-leg deadlift strengthens the lower back, with an emphasis on the hamstrings and glutes. your butt is trying to stay down and you are pushing your feet into the ground (like a leg press) to bring the bar upward! In terms of form, the sumo deadlift is much the same as any other deadlift variation, but with an additional cue - you must be careful to properly sit back enough in the starting position. Dumbbell Stiff-leg Deadlifts Lateral Raises: 4 x 15: Sumo Squats: 4 x 20: Walking Dumbbell Lunges: 2 x 15 (each leg) Toe (calve) Raises: 2 x 75** *Dumbbell Squats: Depending on how heavy your dumbbells are and how much endurance you have, you may not get all 25 reps for dumbbell squats. Muscles Worked: Back, legs Difficulty: Medium Equipment needed: Barbell Hold a barbell in front of your body with your knees slightly bent. Also, since dumbbells have a wide variety of weight range, there are smaller increments to increase and decrease by, and quickly. Learn how to correctly do Barbell Deadlift to target Back, Hamstrings, Glutes, Biceps with easy step-by-step expert video instruction. This may be a bit harder to get the hang of at first. In the sumo deadlift, a very wide stance is taken and the bar is grasped between the legs instead of outside the legs. The advantages of the sumo deadlift go beyond the ability to pull more weight. There are several sumo deadlift benefits when used within an established training program. No other lift built my posterior chain like stiff-leg deads from a 4-inch deficit. This variant of the deadlift gets its name due to the fact that to perform it you take a much wider stance with your hips and legs – similar to how a sumo wrestler begins about, and a … When you’re preparing for a sumo deadlift, you’ll go a little wider at the feet than you would for a normal deadlift, which will allow you to target the hamstrings and glutes a bit more. The single leg dumbbell deadlift can be performed using one or two dumbbells. Sumo stiff-leg deadlifts: Useful for improving strength off the floor. Dumbbell Squats & Stiff Leg Deadlifts: grab 3 weights (light, medium and heavy) or stick to medium/heavy...HOLD UP! Stiff Leg Deadlift muscles worked: Primary muscles worked: hamstrings, glutes, and lower back; Secondary: quads, core, adductors #3 Single Legged Dumbbell Deadlift. 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