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Deadlift: Sumo, Stiff Legged, Combo, Hammer Curl, Dumbbell
Exercise Name: Deadlift: Sumo, Stiff Legged, Combo, Hammer Curl, Dumbbell
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Primary Muscles:
4+ MUSCLE GROUPS
BICEPS
FOREARMS
GLUTEALS
HAMSTRINGS
INNER THIGH
LEGS (ACCESSORY, ALL)
LEGS-OVERALL
TOTAL BODY-OVERALL
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Technical Difficulty:
2 ALARM FIRE: INTERMEDIATE INTENSITY
Equipment:
DUMBBELLS
Training Benefit:
STRENGTH
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Starting Position: Grasp a Dumbbell with each hand, thumbs facing up towards the ceiling, shoulder width apart. Stand upright with the legs wider than shoulder width apart. Keep both knees slightly bent and the arms in front. Contract/brace the abdominals as if receiving a punch to the midsection and hold. Squeeze the shoulder blades together, stick the chest out, and stick the gluteals out. Bend at the waist and not at the knees.
Progress: Attempt to touch the ground with both hands and with good technique. Upon standing up, curl the Dumbbells upward until the forearms touch the biceps. Watch the form with a front mirror and/or side mirror. Pull through the heels and return to the starting position and repeat.
Tips: Low Back Precautions. Focus on using the hamstring and gluteals, to return to the upright position, pull through the heels and legs. Stiff Legged Deadlifts emphasize the hamstrings and gluteals and Good Mornings emphasize the lower back.
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