For those of you who aren’t familiar with the fat burning and cardio benefits of Tabata Training read on. 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 training 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 of 8 sets.
Doesn’t sound all that tough right? Think again Tabata Training is a tough workout but probably the most effective and time efficeint fat burning and cardio workout there is.
If you are new to working out or are in poor shape do not think you can jump into doing a full Tabata Training workout.
First things first get a physical checkup! You will be placing heavy demands on your cardio system doing tabata’s.
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.
Tabata Training The Sumo Deadlift and High Pull Combo
You are going to need a barbell ( you can also use a kettlebell or two dumbells or a medicine ball) 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 bar 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 immediately into the High Pull and return to starting position repeat.
You are not going to use heavy weight’s for this remember we are going to do these as a Tabata training fat burning workout 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 required reps.
Tabata Training Efficeint and Effective I love Tabata Training and the Sumo Deadlift High Pull combo gives you a total body fat burning workout. Your working practically every muscle group and cardio your metabolism will be racing long after this workout is over for continued fat burning.
Practice with an empty bar so you get your form down before adding weight.