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. Muscles Worked: Back, legs Difficulty: Medium Equipment needed: Barbell Hold a barbell in front of your body with your knees slightly bent. 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 … Avoid stiff-legged deadlifts if you have any concerns with your lower back and legs. I eventually worked up to over 600 pounds for reps on these. But the Dumbbell Deadlift is a great variation for ... Single-Leg RDL. Sumo Deadlift. Although they are fairly similar, there are subtle difference between the two lifts. Related: How to Deadlift Over 700 Pounds Related: 30 Days of Deadlifts Since the shoulder position for conventional and sumo deadlift is slightly different, this is going to change what makes an effective back angle. The dumbbell straight-leg deadlift strengthens the lower back, with an emphasis on the hamstrings and glutes. Also, since dumbbells have a wide variety of weight range, there are smaller increments to increase and decrease by, and quickly. From the upper back to erectors to hamstrings, this was my "go to" for total posterior chain smashing. The stiff-legged deadlift is a variation of the deadlift done specifically to target the hamstrings. Not only will this exercise boost your lower body strength, but it will help you excel in other exercises as well. So, the sumo deadlift hits all the same muscles as the regular deadlift but also touches on the upper back a little bit more. your feet are much wider than shoulder width apart and your toes are out about 45 degrees. Yes, I played with two dumbbell deadlifts, but my favorite dumbbell deadlift choice would be single-leg deadlift. As I stated above, the shoulder position in relation to the barbell is a critical part of the set up in the deadlift. dumbbell deadlift. 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 other two deadlifts to consider are the Romanian deadlift and the stiff-leg deadlift. In the sumo deadlift, a very wide stance is taken and the bar is grasped between the legs instead of outside the legs. Think about what you want to achieve as well as any limitations that you may have to create the best workout plan. The key difference here is in the stance. Performing the exercise with dumbbells will improve balance and stability on each sides of the body while strengthening the core. Back Angle For Conventional & Sumo Deadlifts. 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 The advantages of the sumo deadlift go beyond the ability to pull more weight. LOL I was having such a hard time trying to not laugh and blush when he tells his stories. 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! Conventional deadlifts and stiff-legged deadlifts are both lower-body compound exercises, meaning they work multiple muscle groups and joints. Like a traditional deadlift, it too involves a barbell, however, it’s fundamentally a different movement on its own. 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. push feet down, and knees out. 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. Truth be told, many people are stiff-legging their regular deadlifts without even knowing it. In earlier articles I compared the leg press vs. the Zercher squat and the leg press vs. trap bar deadlift vs. squat in detail. Stiff Leg Deadlift muscles worked: Primary muscles worked: hamstrings, glutes, and lower back; Secondary: quads, core, adductors #3 Single Legged Dumbbell Deadlift. Sumo stiff-leg deadlifts: Useful for improving strength off the floor. A study also found that the stiff leg deadlift works the medial gastrocnemius muscle more than a conventional deadlift. This deadlift is for your hamstrings and glutes. That can lead to greater medial calf strength. But I’ve also included one or two dumbbell exercises which … Some are dumbbell exercises directly work on hamstring like the stiff-leg deadlift, sumo squats etc. 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. 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. Learn how to correctly do Dumbbell Straight-leg Deadlift to target Hamstrings, Glutes, Traps, Spinal Erectors with easy step-by-step expert video instruction. To do a stiff-legged deadlift, you stand over the barbell deploy and use an overhand grip while ensuring that your palms are […] Muscles Worked: Back, legs Difficulty: Easy Equipment needed: Dumbbells Hold two dumbbells by your side with your knees slightly bent. The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. Well, in my opinion, the dumbbell deadlift is a simpler style to master, form-wise. full 12 week push,pull,legs program!- build muscle & strength! #1. Dumbbell Stiff Leg Deadlift. There are several sumo deadlift benefits when used within an established training program. Leg Focus. They make the lift more challenging by removing leg drive and forcing you to use your hips. Despite more emphasis on the posterior chain, there are disadvantages to doing stiff leg deadlifts too often. Dumbbell Squats & Stiff Leg Deadlifts: grab 3 weights (light, medium and heavy) or stick to medium/heavy...HOLD UP! 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 … The single leg dumbbell deadlift can be performed using one or two dumbbells. Sumo Deadlift. Find related exercises and variations along with expert tips Okay, okay Hubby why you so cute! Each has its merits, and the two lifts achieve different goals. 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. About this exercise. Those who pull conventional style even do the sumo deadlift variation for a variety of reasons. Sumo Deadlift Benefits. 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. This may be a bit harder to get the hang of at first. No other lift built my posterior chain like stiff-leg deads from a 4-inch deficit. . The sumo deadlift is a multi-joint exercise that focuses on your hamstrings and glutes while activating your quadriceps and core. Learn how to correctly do Barbell Deadlift to target Back, Hamstrings, Glutes, Biceps with easy step-by-step expert video instruction. Sumo Barbell Deadlifts. Sumo deadlifts with doubled bands: The bands are used to accommodate resistance. About this exercise. Benefits Of The Different Types Of Deadlifts: Sumo Deadlift Benefits: First, on our list, today is the sumo deadlift. Pros. I would suggest using one dumbbell for this exercise so you can use the other hand to support yourself. ... 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. 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