There are many variations of the deadlift for you to strengthen the back and also build your glutes, especially for beginners. Here are two of the best ones for you to try.

Kettlebell Deadlift

The kettlebell deadlift is a great version for beginners as it teaches you the proper technique and how to engage your upper body muscles. The core should always be engaged and the shoulder blades down and back. Push the hips backward and bring your upper body forward in one straight line parallel to the floor. Grab the kettlebell from the floor and push through your feet to stand and squeeze the glutes at the top. Lower the kettlebell back down to near the floor this is one rep. Try 10-12 reps.

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A post shared by Alexey Myshevskiy (@alexeymyshevskiy)

Dumbbell Romanian Deadlift

The Romanian version of the deadlift targets the glutes and hamstrings without bending your knees and lowering the weights as much as the regular deadlift. Holding a dumbbell in each hand in front of the thighs, engage the core and send the hips back and the weights to the floor in front of your legs. Lower until just below the knees, feeling a stretch in the hamstrings. Keep your chest up and push through the feet to stand, squeezing your glutes at the top. Do 12 reps.

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A post shared by Paige Lauren Head (@mrs.headstrongfitness)

The post If You’re a Beginner, Try Out These Deadlift Variations appeared first on yourdailysportfix.com.

Bulgarian Split Squat

This might remind you of a lunge, but it is actually a squat and is used to show you which leg is weaker. For this squat, you will need a bench and any sort of weight. You can use a dumbbell, kettlebell, or barbell. You will stand in front of the bench, put one foot up on the bench behind you and use the leg standing on the floor to drive the movement. The foot on the bench should not be taking the weight or pushing the motion. You will feel the burn in your thighs and glutes with this exercise.

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A post shared by 𝕁𝕖𝕟𝕟 (@my40sfitnessproject)

The Sumo Squat

The sumo squat works on the side of the glutes and the inner thighs. You will want to stand on an elevated platform, either two steps or benches—in a wide stance and take a dumbbell in both hands and go as low as you can—without compensating your knees, holding the dumbbell between your legs. Since the range of motion is a little shorter, you can actually hold a higher weight than you would do with the goblet squat.

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Back Barbell Squat

The back squat is the most popular of squats for strengthening the legs, core, and glutes. It can take time to reach a good depth and weight, but with a lot of mobility exercises and persistence you will reap the results with this exercise.

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A post shared by CrossFit Squared Mannheim (@crossfitsquared)

The post 3 Types of Squats That Work Your Thighs & Glutes appeared first on yourdailysportfix.com.

Stronger Bones

Strength training is not only good for muscles, it also helps your bone density. It’s one of the reasons that strength training is recommended to older people because it combats age-related bone loss and reduces the risk of fracture and osteoporosis.

Mood Boost

If you’re feeling stressed, a workout can help relieve your anxiety and lifting weights can help you feel more relaxed and less depressed.

Performance Improvements

Lifting can make athletes better at their sport by adding variety and preventing injuries from overuse of certain muscles. By strengthening the core muscles, you’ll also improve your performance.

Better Muscular Endurance

Perhaps the most physical benefit from lifting is muscular endurance and toning. Completing more reps at lighter weights can increase your muscular endurance.

The post 4 Reasons to Lift Light Weights appeared first on yourdailysportfix.com.

Train Frequently

To train a muscle group, you need more than one day of workout in the week. You have to do more. Doing more sends signals to the body that changes need to be made. In a week, train for at least three days and do more squats pulls and presses more than once a week.

Do Body Weight Exercises

Barbell exercises are ideal for getting stronger and bigger, but you should also focus on push ups, chin ups, dips and inverted rows. When you do these on a regular basis, you will bulk up faster.

Train Explosively

Men who aren’t muscular do not have an overabundance of muscle fibers which help promote potential growth. You need to promote the growth of these muscle fibres or make the slow fibers fast.

Doing this means you need to add some Olympic lifting variations to your program. Snatch grip high pulls also come in handy for building the upper body.

Heavy lift

You should build your strength by lifting heavier weight. Start small and increase the weight or the number of reps.

The post What Men Should Know About Muscle Building appeared first on yourdailysportfix.com.

There are many variations of the deadlift for you to strengthen the back and also build your glutes, especially for beginners. Here are two of the best ones for you to try.

Kettlebell Deadlift

The kettlebell deadlift is a great version for beginners as it teaches you the proper technique and how to engage your upper body muscles. The core should always be engaged and the shoulder blades down and back. Push the hips backward and bring your upper body forward in one straight line parallel to the floor. Grab the kettlebell from the floor and push through your feet to stand and squeeze the glutes at the top. Lower the kettlebell back down to near the floor this is one rep. Try 10-12 reps.

View this post on Instagram

A post shared by Alexey Myshevskiy (@alexeymyshevskiy)

Dumbbell Romanian Deadlift

The Romanian version of the deadlift targets the glutes and hamstrings without bending your knees and lowering the weights as much as the regular deadlift. Holding a dumbbell in each hand in front of the thighs, engage the core and send the hips back and the weights to the floor in front of your legs. Lower until just below the knees, feeling a stretch in the hamstrings. Keep your chest up and push through the feet to stand, squeezing your glutes at the top. Do 12 reps.

View this post on Instagram

A post shared by Paige Lauren Head (@mrs.headstrongfitness)

The post If You’re a Beginner, Try Out These Deadlift Variations appeared first on yourdailysportfix.com.

Bulgarian Split Squat

This might remind you of a lunge, but it is actually a squat and is used to show you which leg is weaker. For this squat, you will need a bench and any sort of weight. You can use a dumbbell, kettlebell, or barbell. You will stand in front of the bench, put one foot up on the bench behind you and use the leg standing on the floor to drive the movement. The foot on the bench should not be taking the weight or pushing the motion. You will feel the burn in your thighs and glutes with this exercise.

View this post on Instagram

A post shared by 𝕁𝕖𝕟𝕟 (@my40sfitnessproject)

The Sumo Squat

The sumo squat works on the side of the glutes and the inner thighs. You will want to stand on an elevated platform, either two steps or benches—in a wide stance and take a dumbbell in both hands and go as low as you can—without compensating your knees, holding the dumbbell between your legs. Since the range of motion is a little shorter, you can actually hold a higher weight than you would do with the goblet squat.

View this post on Instagram

A post shared by Isabel (@freeblackhorse)

Back Barbell Squat

The back squat is the most popular of squats for strengthening the legs, core, and glutes. It can take time to reach a good depth and weight, but with a lot of mobility exercises and persistence you will reap the results with this exercise.

View this post on Instagram

A post shared by CrossFit Squared Mannheim (@crossfitsquared)

The post 3 Types of Squats That Work Your Thighs & Glutes appeared first on yourdailysportfix.com.

Stronger Bones

Strength training is not only good for muscles, it also helps your bone density. It’s one of the reasons that strength training is recommended to older people because it combats age-related bone loss and reduces the risk of fracture and osteoporosis.

Mood Boost

If you’re feeling stressed, a workout can help relieve your anxiety and lifting weights can help you feel more relaxed and less depressed.

Performance Improvements

Lifting can make athletes better at their sport by adding variety and preventing injuries from overuse of certain muscles. By strengthening the core muscles, you’ll also improve your performance.

Better Muscular Endurance

Perhaps the most physical benefit from lifting is muscular endurance and toning. Completing more reps at lighter weights can increase your muscular endurance.

The post 4 Reasons to Lift Light Weights appeared first on yourdailysportfix.com.

Train Frequently

To train a muscle group, you need more than one day of workout in the week. You have to do more. Doing more sends signals to the body that changes need to be made. In a week, train for at least three days and do more squats pulls and presses more than once a week.

Do Body Weight Exercises

Barbell exercises are ideal for getting stronger and bigger, but you should also focus on push ups, chin ups, dips and inverted rows. When you do these on a regular basis, you will bulk up faster.

Train Explosively

Men who aren’t muscular do not have an overabundance of muscle fibers which help promote potential growth. You need to promote the growth of these muscle fibres or make the slow fibers fast.

Doing this means you need to add some Olympic lifting variations to your program. Snatch grip high pulls also come in handy for building the upper body.

Heavy lift

You should build your strength by lifting heavier weight. Start small and increase the weight or the number of reps.

The post What Men Should Know About Muscle Building appeared first on yourdailysportfix.com.