In earlier articles I compared the leg press vs. the Zercher squat and the leg press vs. trap bar deadlift vs. squat in detail. Benefits Of The Different Types Of Deadlifts: Sumo Deadlift Benefits: First, on our list, today is the sumo deadlift. As I stated above, the shoulder position in relation to the barbell is a critical part of the set up in the deadlift. I eventually worked up to over 600 pounds for reps on these. In the sumo deadlift, a very wide stance is taken and the bar is grasped between the legs instead of outside the legs. 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. The dumbbell straight-leg deadlift strengthens the lower back, with an emphasis on the hamstrings and glutes. Truth be told, many people are stiff-legging their regular deadlifts without even knowing it. 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 Squats & Stiff Leg Deadlifts: grab 3 weights (light, medium and heavy) or stick to medium/heavy...HOLD UP! Muscles Worked: Back, legs Difficulty: Easy Equipment needed: Dumbbells Hold two dumbbells by your side with your knees slightly bent. Learn how to correctly do Dumbbell Straight-leg Deadlift to target Hamstrings, Glutes, Traps, Spinal Erectors with easy step-by-step expert video instruction. Although they are fairly similar, there are subtle difference between the two lifts. Stiff Leg Deadlift muscles worked: Primary muscles worked: hamstrings, glutes, and lower back; Secondary: quads, core, adductors #3 Single Legged Dumbbell Deadlift. 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. 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. 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. Leg Focus. Avoid stiff-legged deadlifts if you have any concerns with your lower back and legs. 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. Also, since dumbbells have a wide variety of weight range, there are smaller increments to increase and decrease by, and quickly. LOL I was having such a hard time trying to not laugh and blush when he tells his stories. Sumo Deadlift Benefits. This deadlift is for your hamstrings and glutes. Muscles Worked: Back, legs Difficulty: Medium Equipment needed: Barbell Hold a barbell in front of your body with your knees slightly bent. To do a stiff-legged deadlift, you stand over the barbell deploy and use an overhand grip while ensuring that your palms are […] 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 … 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. But the Dumbbell Deadlift is a great variation for ... Single-Leg RDL. push feet down, and knees out. 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. Okay, okay Hubby why you so cute! Pros. Sumo Deadlift. Some are dumbbell exercises directly work on hamstring like the stiff-leg deadlift, sumo squats etc. About this exercise. 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 Conventional deadlifts and stiff-legged deadlifts are both lower-body compound exercises, meaning they work multiple muscle groups and joints. But I’ve also included one or two dumbbell exercises which … Think about what you want to achieve as well as any limitations that you may have to create the best workout plan. Sumo stiff-leg deadlifts: Useful for improving strength off the floor. About this exercise. Learn how to correctly do Barbell Deadlift to target Back, Hamstrings, Glutes, Biceps with easy step-by-step expert video instruction. Well, in my opinion, the dumbbell deadlift is a simpler style to master, form-wise. Despite more emphasis on the posterior chain, there are disadvantages to doing stiff leg deadlifts too often. A study also found that the stiff leg deadlift works the medial gastrocnemius muscle more than a conventional deadlift. #1. Sumo Barbell Deadlifts. 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! dumbbell deadlift. The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. I would suggest using one dumbbell for this exercise so you can use the other hand to support yourself. Those who pull conventional style even do the sumo deadlift variation for a variety of reasons. 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