Interval Training Weight Loss Fitness And Bodybuilding

Tabata Training: Sumo Deadlift and High Pull Exercise Combo

Tabata Exercise Combo for Weight Loss and Fitness.

For those of you who aren't familiar with Tabata Training I will give
you a quick once over of what Tabata's are all about.

Tabata training is a very intense form of Interval training. Normally
Tabata is done with one exercise. What you do is you do as many reps
as you can in 20 seconds then you rest for 10 seconds and repeat the
eventual goal is to do a minimum fo 8 sets.

Doesn't sound all that tough right? Think again Tabata is a tough workout but probably the most effective and time efficent weight loss and cardio workout there is.


A word of caution if you are new to working out or are just not in very good shape do not just think you can jump into doing a Tabata workout.

First things first get a physical checkup! You will be placing heavy demands on your cardio system doing tabata's. Once you are cleared medically(and you should do that before starting
any form of exercise program) break into tabata training gradually.

Start with doing one or two sets of tabata two to three times a week.
Tabata training is again as many reps as you can do for 20 seconds.

What you want to do is one of two things:

1 - Have a clock set to where you can watch the second hand for your
twenty seconds while you count your reps or
2 - Have someone time you and count your reps for you. This is the
best way so you can pay attention to using proper exercise form especially as you begin to tire.

3- Get yourself a fitness timer that you can set for your work interval and rest intervals.

Tabata Style Sumo Deadlift and High Pull Combo.

You are going to need a barbell to do the Sumo Deadlift high Pull.
What we are doing here is 2 different exercises but combinning them as
one.

The Sumo Deadlift:

Position feet under barbell with very wide stance. Squat down and grasp
bar between legs with a shoulder width or slightly narrower mixed
grip. Lift bar by extending hips and knees to full extension. Pull
shoulders back at top of lift if rounded. Throughout lift keep hips
low, shoulders high, arms and back straight. Knees should point same
direction as feet throughout movement. Keep bar close to body to
improve mechanical leverage.

The High Pull:

Stand over the barbell with the balls of the feet positioned under the
bar slightly wider apart than hip width. Squat down and grip the bar
with an over hand grip slightly wider than shoulder width. Position
the shoulders over the bar with the back arched tightly. Arms are
straight with elbows pointed along the bar. Pull the bar up off the
floor by extending the hips and knees. As the bar reaches the knees
vigorously raise the shoulders while keeping the barbell close to the
thighs, jump upward extending the body. Flex elbows out to the sides,
pulling bar up to neck height.

Combining The Sumo Deadlift and High Pull:

Get yourself into position as if you are doing the Sumo ( use the narrow grip as instructed for the sumo) once you stand erect go immediatly into the High Pull and return to starting position
repeat.

A Video Demo Of the Sumo High Pulls Tabata styleTabata Training:

You are not going to use heavy weight's for this remember we are going to do these Tabata style we are not bodybuilding. So use a weight that will make you work but not to heavy as to be able to get out your reps.

Tabata Training Efficent and EffectiveI love Tabata Training and the Sumo Deadlift High Pull
combo gives you a total body workout. Your working practically every muscle group and cardio your metabolism will be racing long after this workout is over.

Practice with an empty bar so you get your form down before adding weight.


If your not doing Interval Training You should be. Jag252