Sumo Deadlift
Sumo Deadlift builds strength in the posterior chain, which includes the back, glutes, and hamstrings, while also activating the quadriceps and adductor muscles.
BEGINNER
Dumbbell Sumo Deadlifts
A wide-stance deadlift variation using dumbbells to emphasize the inner thighs, glutes, and hamstrings while improving hip mobility, lower-body strength, and upright pulling mechanics.
Demonstration Video
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Target Muscles
Instructions
- Stand in a wide stance. Your legs should be wider than your shoulders, and your toes should be slightly apart.
- Place a dumbbell on one end in front of you. The dumbbell should be placed between your feet. Lean your upper body forward from your hips and squat down a little.
- Grab a dumbbell next to the weight with both hands.
- Tighten your abs and core. Keep your chest up and your head in a neutral position. Increase the weight by straightening your legs and hips.
- At the top point, lightly push your hips forward to lock them in place. Slowly lower the weight back down and repeat.
Tips
- Keep your core tight and tight throughout the exercise.
- Don't get too wide. Your stance should be slightly wider than your shoulders.
- Be sure to point your toes outward.
- Don't round your back; keep it straight and in a natural position.
Alternative Exercises
Dumbbell Deadlift
Dumbbell Deadlift is a multi-joint, full-body exercise that primarily targets the Gluteus Maximus, Quadriceps, Hamstrings, and lower back.
Barbell Deadlift
Barbell Deadlift is one of the powerlifting exercises that primarily targets your hamstrings, glutes, back, hips, and core. It is also a great exercise that gives stability and strength to your core.
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