If you're looking for a total body exercise that works on your legs, glutes, and shoulders, then the sumo squat with an upright row is the perfect exercise for you. This exercise is a combination of two exercises: sumo squat and upright row. It is a great way to tone your lower body and upper body at the same time.
How to Perform Sumo Squat With Upright Row
To perform the sumo squat with upright row, follow the steps below:
- Stand with your feet slightly wider than shoulder-width apart and your toes pointed out.
- Hold a dumbbell in both hands with your hands in front of your thighs and palms facing your body.
- Squat down until your thighs are parallel to the floor.
- As you stand up, raise the dumbbell until it reaches shoulder height.
- Lower the dumbbell back down to the starting position as you squat down again.
- Repeat for 10-12 reps for 3-4 sets.
Benefits of Sumo Squat With Upright Row
The sumo squat with upright row has many benefits, including:
- Increases strength in your legs, glutes, and shoulders.
- Improves posture and balance.
- Boosts metabolism and helps burn fat.
- Improves cardiovascular health.
- Increases bone density.
Tips for Doing Sumo Squat With Upright Row
To get the most out of your sumo squat with upright row, follow these tips:
- Keep your back straight and core tight throughout the exercise.
- Make sure your knees are in line with your toes during the squat.
- Use a weight that is challenging but allows you to maintain proper form.
- Breathe in as you squat down and breathe out as you stand up and raise the dumbbell.
- Keep your elbows close to your body during the upright row.
Variations of Sumo Squat With Upright Row
There are many variations of the sumo squat with upright row that you can try, including:
- Using a resistance band instead of dumbbells.
- Adding a calf raise at the end of the squat.
- Doing a single-arm upright row instead of a double-arm upright row.
- Doing a sumo squat with a front raise instead of an upright row.
- Adding a jump at the end of the squat for a plyometric variation.
Conclusion
The sumo squat with upright row is a challenging and effective exercise that targets multiple muscle groups at once. It is a great way to improve your overall strength and fitness level. Incorporate this exercise into your workout routine and see the results for yourself!