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There are few fitness tools more useful than dumbbells. The handheld weights are easier to wrangle than the long, rigid, heavy barbells that populate bench press stations and squat racks in gyms, but they’re also sturdy enough to lifted, swung, carried, and more. 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.
The key for getting a lift passed with this technique is to make sure it’s executed as one fluid movement. If you rest the bar on your thighs and let it remain motionless for a moment before powerlifting knee sleeves finishing the pull, you’ll generally get red lights. If you just shift your knees forward a bit and continue the lift as usual, most judges will be fine with it. Once the bar clears your knees, you can immediately start driving your knees back forward under the bar, and slide the bar up your thighs to complete the lift.
I don’t believe one exercise can be used as a substitute for the other. Both are front-loaded squat exercises, but they should be implemented into a training program for different reasons. Before deciding to do one squat variation over the other, let’s discuss the differences between them in more detail, how to perform each movement properly, and the benefits. I’ll also share some tips for each exercise if you struggle with the technique and some common mistakes to avoid.
They train your grip the exact same way you use it on Deadlifts. Plus they only take 10 seconds at the end of each set. And you don’t need to buy extra equipment – you already have the bar. I’m right handed and faced my right hand up for years. In 2014 I switched it around after a small injury.
Done correctly, even with no weight, by the time your hands reach the knees, your hamstrings should feel like they are going to rip off. If you can touch your toes, you are doing it wrong. Keep your head up, trying to create as much distance between your chin and your butt as you can. There you have it 10 variations of deadlift to take your best pull to new heights and keep things fresh in the gym on leg or back day whenever you perform your deadlifts. If you are new to deadlifting rotate out your versions of deadlift every four weeks or so. If you are more advanced and specifically training to increase your deadlift numbers you can rotate your variations out every week.
Reverse the movement and return to the bottom of the good morning, and then fully standing. Find a smooth, safe surface like carpet or tile to perform the exercise. Start in a plank position with sliders, paper plate, or towels on each foot.
No matter how much the hip is abducted and externally rotated, the length of the moment arm is essentially unaffected, so it’s going to take just as much torque to extend the hip. What you learned in biomechanics 101 doesn’t necessarily apply here. When the hips are externally rotated, that means hip extension occurs in both the sagittal (front-to-back) plane and the frontal (left-to-right) planes.