Dumbbell Sumo Deadlift

Body region

• Glutes
• Back
• Legs

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Adductor Magnus

Helps

• Erector Spinae
• Rectus Femoris
• Vastus Intermedius
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Latissimus Dorsi
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Dumbbells

Technique

1. Stand with feet wide and toes turned out, one heavy dumbbell held vertically by one end between your legs.
2. Sit your hips down and back, keeping your chest up and arms straight.
3. Push your knees out and stand up by driving through your feet.
4. Lower the dumbbell under control until it nearly touches the floor.

Cues

• Knees track over the toes.
• Keep the torso more upright than in a conventional deadlift.

Common mistakes

• Letting the knees cave in.
• Rounding the back at the bottom.

Variations

• Dumbbell Deficit Deadlift
• Single-Leg Dumbbell Deadlift
• Single-Leg Dumbbell Deficit Deadlift

Alternatives

• Sumo Deadlift