0

Your Cart is Empty

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

January 09, 2015 2 min read

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.
 

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 1 Comment

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 2-3 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

 

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.