![]() ![]() ![]() Because dumbbell sumo is a compound exercise, it. Instead of coming back up to standing from your squat, drive back up explosively and jump straight up. Dumbbell Sumo Squat / Benefits It is one of the most popular exercises for strength and muscle growth. ![]() Point your toes out 45 degrees with your heels pointing back towards your body. Step your feet shoulder-width apart or slightly wider. While both trainers recommend incorporating both types into your workouts, the sumo squat is slightly more 'effective' as it targets the inner thigh and the traditional squat does not. To do the sumo goblet squat, use the stance and positioning of the sumo squat, holding the weight like a goblet squat. Here, Woo explains how to set up for a proper sumo squat. There is no question that both traditional squats and sumo squats majorly pay off on the back end. Sumo squats will work the inner thighs and calves more than the goblet squat. If you don’t have weights to hand but want to increase the difficulty of the sumo squat while also ramping up your heart rate, opt for the jumping version of the move. In the sumo squat, your legs are wider and toes are turned out compared to the goblet squat. Thrust your hips forwards and swing the kettlebell up to shoulder height as you stand back up, then swing it back down under control. The dumbbell sumo-squat is similar to the goblet squat, but the weight is kept at chest level. Holding the kettlebell in both hands in front of you, drop into a shallow sumo squat and swing the weight back between your legs. Your stance for the latter will be a little wider than normal, which places more emphasis on the inner thighs, just as the sumo squat does compared with the standard squat. If you’re using a kettlebell for your sumo squats you can easily combine the exercise with a kettlebell swing. This means you’ll also know if you’re going deep enough with your squats – the weight should almost touch the ground. You can do this in any manner you like, but we recommend holding a kettlebell or dumbbell with both hands in front of you so it hangs down towards the floor. Once the unweighted version of the sumo squat fails to thoroughly exhaust your thighs and glutes, it’s time to add some weight. ![]()
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