How to do Stance Plié Deadlift Stance plie deadlifts, also known as Sumo deadlifts, target the major muscle groups in your lower body. The exercise fully engages the quads, the hamstrings, the gluteals and the calves, and it’s effective for developing muscle endurance and increasing muscle mass, depending on the amount of weight you use and the number of repetitions you perform. Plie refers to the wide stance used during the deadlift, which sets your feet wider than the form for the standard deadlift. You can do the deadlift with a weighted barbell or two dumbbells. Step 1 Stand straight with the barbell or dumbbells on the floor in front of you. Place your feet 10 to 12 inches wider than your shoulders with your toes pointing 45 degrees outward. Squat down until your knees are fully compressed. Bend at the waist and lean slightly forward Step 2 Grip the barbell or dumbbells using an overhand grip with your hands wider apart than the width of your shoulders. Lift up first with the knees, then at the hips. Keep your arms straight and carry the weight up with you as you rise. Continue until your back is straight and the weight is resting at your thighs. Step 3 Bend your knees, lean forward and control the weight back to the floor. You should feel the tension in your quads when you first start the exercise and at the end when you control the weight to the floor. Let the barbell or dumbbells lightly meet the floor, then repeat the motion for your next rep. DARE TO GET FIT... at UGC!
Posted on: Sun, 18 Aug 2013 09:53:50 +0000