Getting Stronger on Keto? Sumo Deadlift Tips + Glutes & Back Workout

Getting Stronger on Keto? Sumo Deadlift Tips + Glutes & Back Workout

July 29, 2019 2 By William Morgan


What’s up everybody?
Today we’re gonna be taking you guys through a deadlift, absolute glute smasher
and back workout
But before we dive into it be sure to hit that subscribe button to stay updated
on all of our adventures in the kitchen and gym as we create our best lives in 2019
Quick update on our Keto and lifting journey –
So we’re about a month into our Keto journey and a few weeks into our cut
Honestly so far #performanceketosis – so lifting in a Keto state has been excellent for us
it’s been working really well. Our lifts have gone up, our energy levels and focus levels
in the gym and also just while we’re working our brain is functioning a lot better
Ketosis is working really well for us
So we’ve always had a hard time finding a pre-workout that doesn’t have a ton of
additives or that will break our that will break our fast or that is just kind of bad
however we’ve recently been using these therapeutic ketons from Pruvit
and honestly major killer, will not do a major training session without them
They are vital for our cut in our performance and we love them
With that said, too much talk, let’s get to the lift
So we’re gonna be taking you through our deadlift posterior chain and back workout and
provide some helpful cues to hopefully help you increase your strength too
The first lift we are doing today is the sumo deadlift
Sumo deadlift is a great alternative for people who need to work on developing
posterior chain and glute strength or for those who want to grow their glutes and their body
And who doesn’t want to do that?
It’s a bit more technical than standart deadlifts so here are some cues that we use
to help make the movement as efficient as possible to lift as much as possible
Cue #1 – Only sit back as far a necessary – aka – don’t squat or start too low
When you start with your hips too low the initial movement of the pull
will be the butt rise – aka – it will be very ugly
And the rest of your body will have to catch up in order to lift the weight
and that’s inefficient
To help you find a good start position while standing on the barbell
find your foot stance and prepare your laps and engage your core
Before squatting down stretch your arms straight down and begin to squat
only until your hands can grip the bar
Do not send your hips any further down that this
When you find where your hips are meant to sit – that is where your hips will stay
and that is where you will pull from
The second cue we like to use is – Pack you lats
Properly engaging your lats muscles in your back will help you lift more weight
not by keeping your back tighter but making the deadlift easier for you
on your entire posterior chain
Your lats can act the upper extremities to the vertebral column at the T7 vertabre
Meaning they’re not the main muscles in charge of whether your upper back lats are in lift
Instead engaging the lats helps you decrease the required extension of the hips
and the spine during the lift
This happens as a result of allowing the shoulders to extend slightly forward relative to the barbell
Moving your hips slightly forward and decreasing the hip extension moment arm
The shoulder joint is brought down a bit bringing it closer to the hips
aka – making the lift a little bit shorter and more efficient
You can also think of this as putting your shoulder blades into your back pocket
i.e. down and in
We will go over the remaining ques in more detail in a future video but for now
after you’ve found a proper starting position for your hips and you have packed your lats
you will want to breathe into your lower belly tightening your core and pull the slack out of the bar
simultaneously spreading the floor with your feet to help forcefully push your hips through at the top
and viola – you will have performed a beautiful deadlift
So despite being on our mini cart I’m happy to announce strength is still there
Honestly deadlifts have been a little rough for me the past few months
My hips have been really tight so it’s been hard for me to get into a sumo setup properly
so my torso’s starting a bit forward. Ashley’s been pointing this out for me
But today I felt awesome.
I felt really good. I focus on keeping a really upright torso when sinking down into
my sumo position. And then really pulling the sack out of the bar
and just focusing on my hips through the top. Really good, I feel really good and excited about it
The next exercise we did on our deadlift and posterior chain day is the Romanian Deadlift
aka – the RDL. It is overall great for glute hamstring and core development
But personally we like to use it a little more for glutes
So to focus more on glutes make the first movement of the RDL from the top
pushing your hips back as far as possible, bending down only as far enough to feel
a slight stretch in your hamstrings
From there powerfully thrust your hips through all the way to the top and squeeze your glutes
Of course the whole time keep you back tight, chest up and your core engaged
What?
You just kept going
Today when I was getting dressed I was feeling the…
This next exrecise is our absolute favorite for glute development
We call it the “Smith machine banded kneeling squats”
It looks complex – it is pretty complex
The band is used for horizontal resistance while the smith machine bar provides vertical resistance
similar to that of an actual barbell squat
To perform this exercise assemble a band some distance behind you where resistance
is applied when your hips shoot through
Next – kneel on mats. You gotta be comfy
Underneath a smith machine bar and position the barbell on your back how you would position a squat bar
Unrack the weight and while keeping your core tight push your hips back
just as you would in a squat and once you reach a position where your glutes are firing
forcefully thrust your hips through and once again squeeze the tush at the top
To present this exercise with standing banded clamshells, which is a great exercise
to help work on strengthening your glute needs
Your glutamine is definitely a smaller muscle than your glutes but nothing neglect nonetheless
Try this superset out and you will absolutely feel the burn
From there we move into some upper backwork starting with single arm cable lat pull-downs
We’ve been working on growing our wings for years and still working on it but protip here
When you’re performing lat pull down pull your shoulders down and back before
trying to pull the weight down with your lats
Additionally doing single are or leg work is great for working on imbalances between 2 sides
Plus if you have a hard time connecting with your muscles – particularly muscles
you can’t see when we clean them – like you back – try using the cable machine
with constant tension and work on one side at a time
Soon you’ll be flying away with those big-ass lats
And one last thing, you guys
We’re on about hour 18 and a half fasted and I am still going strong
So I’m really freaking loving how it’s going so far
I don’t know if it’s placebo effect but honestly brain power is there,
physical energy is there ready to kill the rest of those pull-ups
So as I just mentioned the last exercise we performed today was pull-ups
You want one simple basic movement to focus on for lat development
Start with bodyweight pull-ups.
If you can’t do bodyweight use a resistance band to support some of your weight
until you develop a little more strength to pull up your entire body yourself
Trust me, no shame in the game if you can’t do a pull-up, I was there not too long ago
Keep working on it or keep rocking your pull-ups if you can, homie
Just finished up the deadlift, guys, it was amazing.
My energy levels are incredible right now. Performance ketosis – something about it, y’all
telling you right here right now
Headed home now to make some food to give my muscles some proteins to make some ha-yuge gains
HUGE, the biggest in all the land, the biggest, huuge
Hope you guys liked this lifting video and will implement some of these exorcises or tips
List in the comments down below what your favorite cue is for working on the deadlift
or what other fitness videos you would like to see from us, we are all ears
And as a final reminder before we head out:
Don’t be afraid to try out something new or step outside your comfort zone
It’s the best way for you to grow, improve, live your best life
Like us – we’re trying new things with Project Life
2019’s gonna be our best year
And if you guys could support your Strong Sistas subscribe and like this video
and share it with your friends and we’ll catch you guys on the next video but until then
Ready?
Behave like an angel