Dumbbell Sumo Deadlift
Description
The dumbbell sumo deadlift is a wide-stance deadlift variation where you hold a dumbbell with both hands between your legs, hinging down with a wide foot stance and toes turned out. The wide stance shifts emphasis to the glutes and adductors and is excellent for at-home glute training.
Muscle Group
Equipment Required
Dumbbell Sumo Deadlift Instructions
- Stand with feet much wider than shoulder-width, toes turned out 30 to 45 degrees.
- Hold a dumbbell vertically with both hands hanging between your legs.
- Hinge at the hips, sitting back as you lower the dumbbell toward the floor.
- Keep your back flat and chest up. Push your knees out over your toes.
- Lower until the dumbbell touches the floor or you feel a strong stretch in your inner thighs.
- Drive through your heels and squeeze your glutes to stand back up.
- Lock out by squeezing glutes at the top. Keep the dumbbell close to your body.
- Repeat for the desired number of reps.
Dumbbell Sumo Deadlift Form & Visual
Dumbbell Sumo Deadlift Benefits
- Targets glutes and inner thighs with the wide stance
- Forces upright torso for less lower-back stress
- Works at home with one dumbbell
- Excellent for building glute size
- Easier to load progressively than barbell sumo for many lifters
- Trains the hip-hinge pattern
Dumbbell Sumo Deadlift Muscles Worked
- Gluteus maximus and medius
- Adductors
- Quadriceps
- Hamstrings
- Erector spinae
- Forearms and grip
Dumbbell Sumo Deadlift Variations & Alternatives
- Barbell Sumo Deadlift
- Kettlebell Sumo Deadlift
- Smith Sumo Deadlift
- Dumbbell Deadlift
- Dumbbell Goblet Squat
- Sumo Romanian Deadlift
