What does SDHP mean in UNCLASSIFIED

The primary muscle worked by the SDHP is the gluteus maximus and hamstrings, as well as the upper traps, lats, rhomboids, biceps, forearms, and grip muscles.

Before performing an SDHP it's important to have a solid understanding of proper form. Start in sumo stance (feet slightly wider than shoulder width apart) with your shins against the barbell. Hinge at the hips for a brief moment before explosively extending your hips and knees while driving your arms up so that your elbows come above your hands. For added control bring your shoulder blades back and together during this part of the motion. When lowering the weight it's important to maintain control throughout the entire motion to avoid dropping or slamming the weight onto yourself or others near you.

To make an SDHP more challenging you can increase the reps/sets or add additional weight using bumpers or a kettlebell. Tempo training is also an effective way to challenge yourself with an SDHP — for example slowing down each rep for 8 seconds on ascent and 4 seconds on descent.

Common substitute exercises that still target similar muscle groups include kettlebell swings and bent-over rows. For core engagement during either of these movements you can incorporate anti-rotation deadbugs into circuits with them as well.