The sumo style bent knee & stiff leg deadlift

This bum exercise derives its name from the crouching position you will need to adopt similar to that adopted by a Sumo Wrestler. It is another super movement guaranteeing deep penetration into the glute muscles, burning off fat and giving that sculptured look.

Method

1. Get into position with your feet under a bar, arms straight, chest and head up. This should keep your torso straight. Keep slightly bent at the knees.
2. Still keeping your torso straight, bend low into the ‘Sumo’ stance to grab the bar.
3. Once the bar has been grabbed, lock your entire body – torso straight, head up, arms straight and bum tight during the lifting phase.
4. In a controlled manner, lift from crouching position to standing position and then lock knees out at the top of the movement, while simultaneously pushing your hips forward and clenching your bum hard for two seconds.
5. Try to complete at least 15 repetitions of this exercise for at least 6 to 8 sets. 

1. Don’t rush the exercise and compromise proper technique.
2. Avoid increased resistance (ie added poundage) and concentrate on doing higher repetitions on light weights.
3. If added intensity is required, reduce rest time between sets thus creating an aerobic element in your training.
4. Addition of too much poundage will over time force muscle adaptability and lead to increased muscle on your bottom thus defeating the purpose.
5. Toning, shaping and separation of the bum muscles will only become more visual when the extra bits of fatty tissue and water logged under the skin is reduced. This can be further enhanced by aerobics for fat burning aided by a calorie controlled diet.
6. Hand grips either narrow or wide are optional as long as you keep your arms straight throughout the duration of the lift. 

1. Get feet under a bar and bend torso over with arms straight and legs locked out and grab the bar. At this point your torso should be at a 90 degree angle to your lower body.
2. Keep your back flat. This can be achieved by pulling your shoulders back. Sticking your bum out also enhances this flat back posture.
3. Now in one clean movement, locking your entire torso with stiffened legs, lift the bar and stand tall.
4. At the top of the movement push your hips forward and tighten your glute muscles. Hold for two seconds.
5. Perform at least 15 reps of this exercise for 6 sets.

1. Adopting a wider than shoulder width stance with your feet turned slightly outwards really hits the target area.
2. You will get a really good pump in your bum muscles if you tighten them at the top of the movement just before the complete straightening of your torso – this is the technique of continuous tension training.
3. Try to master the basics first before attempting point 2.
4. Adopting a narrow or wide stance is again optional. As long as your legs remain in the ‘locked out’ position. However, a wide stance with feet turned outwards will hit the bum muscles for six.
5. Same applies with hand positioning – no problem wide or narrow but they must remain straight throughout the duration of the lift.

Dayo Audi - WBBF Mr Universe, IFBB Pro