Instead of coming back up to standing from your squat, drive back up explosively and jump straight up. 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. It is performed with a wider than shoulder-width stance, which increases the demand on the glutes, hamstrings, and adductors while still benefiting the quads, core, and upper body. 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 a popular lower-body movement using a single dumbbell held in front of the legs. 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 find that the kettlebell is touching the floor before you get low enough in your squat, place a step or box under. Be sure to keep the torso upright as you perform the movement. For more info on CrossFits Trainer Courses. Hold the kettlebell with both hands in-between the legs and perform the Sumo Squat as usual. CrossFit Seminar Staff member James Hobart demonstrates the dumbbell clean and push jerk. Holding a dumbbell from the top on one end, push your hips back and squat down slowly, keeping your upper back straight and chest open and up. The Kettlebell Sumo Squat is identical to the Dumbbell Sumo Squat. Stand with your feet slightly wider than shoulder width with your feet pointed at a 45 degree angle. If you’re using a kettlebell for your sumo squats you can easily combine the exercise with a kettlebell swing. The conventional way to perform a sumo squat is with a single dumbbell, or kettlebell. 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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