Add paused sumo deadlifts as an accessory to your routine to build your posterior chain, increase strength and improve technique. It's a great exercise for glute and hamstring development.
Start off light until you're comfortable with the movement and pick a weight around 50-70% of your 1RM for working sets.
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Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps.
Deadlifts are great for women too. Not only do they make women lean and strong, they also correct posture issues common to females.
You got the introduction to MRT last week, now here's the meat. If you've got limited time but want maximum results, this is your baby. The cool thing? The workouts won't take you much longer than 30 minutes.
The do's and don'ts of proper spotting.