Sumo Deadlift (Exercise How To)

Hey Bloggers,

Hope all of you had a wonderful fun filled Labor Day! Today is Tuesday, and this brings me to my topic; an exercise how to.

Today’s exercise how to, is another type of deadlift exercise, the “sumo”. Now depending on your stature, this movement is easy for some and harder for others — like myself. I don’t implement sumos in my workout because they always strike me as awkward when lifting and I never feel like I am doing it correctly, even when I am. Doesn’t mean they are useless, because in the above video you will notice he has good things to say about them and I do believe they are necessary, especially for those of you who may be powerlifters. My goal after watching this video is to find a time to really work on doing more sumo lifts so I become more comfortable with them – especially if I have to demonstrate them to clients. 

How many of you like doing sumo deadlifts? 

How to perform a sumo deadlift?

  1. Place the bar on the grounded, loaded with weights. Feet should be set very wide, bend at the hips to grip the bar, arms directly below the shoulders – inside the legs. The grips range from pronated, hooked or mixed grip. 
  2. Lower your hips, look forward with head and chest up. Weight should be on back half of the feet, and drive through the floor – extending through the hips and knees
  3. When the bar passes through the knees, lean back and drive the hips into the bar – while pulling your shoulder blades together
  4. Return the weight to the ground, by bending at the hips and making sure to control the weight. 

So like the romanian deadlift we have spoken about, this is a lot of leg work. 


What muscles are being worked?

  • Hamstrings
  • glutes
  • quads
  • inner thigh
  • hamstrings
  • lower back
  • Traps

Overall a lot of leg work and makes for a good leg day workout if you can get the technique down, in my opinion, it is nice to do this to add variety but for basic lifters, it isn’t necessary – but I always say try something different and find out if you like it. Obviously if you have been hurt before and have previous conditions, speak with a doctor before performing this lift. Otherwise, if you enjoyed this post, follow, like and leave comments! thanks!


Fitness WonderWoman,

Shay-lon xo


Mountain Climbers (exercise) – My YouTube Video

Today I found myself doing of the many exercises that I do not like having to do, and that is mountain climbers. However, my program calls for them and I will not deny the power mountain climbers have when it comes to cardio and endurance training. I find that this exercise depending on the speed or the length of time you do them, can really challenge that cardiovascular system and not to mention builds some strength in those legs as well. I will be posting my workouts from yesterday and today so you have an idea as to what I have been up to. 

So without further ado, MOUNTAIN CLIMBERS!


How to perform mountain climbers:

  1. Begin in the push up position, weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is under the hip. Starting position. 
  2. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe. Bring the other foot with the hip and knee flexed. 
  3. Repeat for the recommended repetitions

What Muscles Are being effected:

  • Increases core strength
  • Improves cardiovascular endurance
  • thighs
  • butt

My overall thoughts on this particular exercise is, it looks easy and super simple but it does a whole lot – it definitely will challenge your endurance and cardiovascular system and you will feel it. While I am not a fan of this exercise, I recommend implementing in your workouts, you will see some good results from it. I would recommend talking with a medical doctor if you have prior injuries or conditions that could prohibit you from performing this movement


Let me know in the comment section, if you do this exercise. 


Fitness Wonderwoman,

Shay-lon xo

Squat Challenge- FINAL DAY! :) I DID IT!!!

Hey everyone! 

Today was my LAST DAY OF THE SQUAT CHALLENGE! I conquered it, the unbelievable 250 reps, I did it! I fucking made it! I started off now knowing if I would even get past 50, I had no game plan and I thought to myself, I wanted to reach at least 100, and call it a day, but when I reached 100, I realized, the fire was still in me and decided to continue on! 

This challenge was hard, it was mentally hard because every chance I had, I could have quit if it wasn’t for the competitive edge in me – if it wasn’t the constant reminder that I want to know what it feels like to finish something like this. Many days I did this after leg day workout and fuck did it hurt like all hell, but I pushed through, I wish you could have seen the videos from the beginning up to now and how I have changed the pace and changed the amount of rest between reps, everything I did for this challenge made me realize something about myself and i am very proud of how far I have come! 

Tomorrow is the FIRST day for those that signed up for the squat challenge, you will all receive an email from me when I wake up. When you are finished with your reps, you may send them via video, or just email me back , letting me know that you finished them, I am keeping track of everyone’s personally, so when this challenge happens again, you will know where you left off and what you need to beat 🙂 

For those that missed out on the rules of this challenge, please click here

If you have not already signed up and would like to sign up, please email me at: 

it is free and will be worth your while, it doesn’t matter how far you go, just do your best, and I am wishing all of you the best of luck!

Who will make it to 250 reps like I did, LOL.  Looking forward to finding out 🙂 

Your Fitness Blogger,

Shay-lon xxx

Please Subscribe to my YouTube channel, it will help for those that need help determining proper form and technique for a bodyweight squat 🙂