Master the Sumo Dead-lift and Round out the Booty!

One of the things I hear the most from my friends is that they want to build a nice firm backside.  Well, that and that they don’t want to get bulky from lifting weights.  The greatest misconception in weight training is that women believe that by lifting heavy weights they will look like a linebacker.  Just the other day at work I heard one woman tell another that she had been to the gym and did 5 sets of 5 reps on her weight training that day.  The other lady replied with OH! Don’t lift such heavy weights; you are going to get BIG.  If you hear anything I say today, know this; that is not the case.  One of my favorite quotes is by Arnold Schwarzenegger. He was approached by a man who said “I don’t want to get as big as you are!”  to which Schwarzenegger replied “Don’t worry, you won’t!” I said all of that to lead into this.  Ladies, you need to deadlift.  It is the compound movement that will round out your backside, your legs, and your lower back.  In addition, it builds confidence.  There is something empowering knowing you can lift large amounts of weight without the help of someone else.  Most women find it easiest to start with the Sumo Deadlift.  I have outlined the procedures for it below.  So, next time you are in the gym, or at home with your T-bar, give the deadlift a shot! Sumo_deadlift Sumo Deadlift:
  • Place your feet a little wider than shoulder-width apart.
  • Stand close to the bar with your with your toes underneath and your ankles touching it.
  • Point your toes outwards, but not more than a 45º angle.
  • Slightly bend the knees and keep the hips high (do not go into a squat).
  • Grab the bar with whichever grip you prefer. (I do a supinated which is one hand with an overhand grip and the other underhand)
  • Keep your back slightly arched and your head and eyes looking straight ahead.
  • Raise the bar up your legs (I keep the bar touching my legs at all times)
  • At the top of the deadlift, thrust your hips forward to lock out the move.
  • Start with 3-5 reps for 2-3 sets and build from there.

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