How To Do Dumbbell Sumo Deadlift Properly

Dumbbell sumo deadlift is an ideal exercise for people who plan to improve their strength. For instance, athletes whose intension is to build their lower body.

It is equally an important exercise for strengthening your body in the lockout phase of the deadlift.

HOW TO PERFORM DUMBBELL SUMO DEADLIFT

  • Take a stance with your feet wider than shoulder distance with a dumbbell at the mid-point between your feet.
  • Bend at your hips, lower yourself and hold the dumbbell with both hands with your arms hanging in front of you.
  • With your core kept tight, lift the dumbbell by standing up straight. Ensure both your head and chest are lifted.
  • Maintain your weight on your heels and lower the dumbbell down to the starting position through your knees as you bend your hips and knees.
  • Repeat as many times as you are comfortable with.

WHAT MUSCLES DO DUMBBELL SUMO DEADLIFT WORK?

1. GLUTES

Glutes are essential in the performance of sumo deadlift as they give the power you need for pulling the weight from the floor and pushing it up.

The work of glute muscles is further facilitated by the wide stance which works them more making it easy for you to rotate your hips and assume an upright position.

The use of dumbbell also engages both sides of the glutes evenly.

2. HAMSTRINGS

Hamstring muscles play a vital role in the performance of dumbbell sumo deadlift. The muscles assist in the movement of the legs, bending and straightening them back as well.

They also keep the knees stable and well aligned thus reducing knee related injuries.

3. QUADS

Dumbbell sumo deadlift demands bending of knees during the lift. In other words, you perform a squat at that position.

This act engages quads which then gives the power to push you up.

4. LOWER BACK

The wider stance naturally keeps your torso upright thus putting less pressure on your lower back hence reduced chances of lower back injuries.

The lower back equally provides the support and balance that will keep your body stable.

5. UPPER AND MID BACK

The upright position reduces pressure on the lower back. Therefore, the upper and mid back will take more of the weight during the lift.

Use of dumbbell also works upper and mid back muscles much more since the weight is unstable and requires stabilization during the entire performance of dumbbell sumo deadlift.

6. CORE

The core plays a key role of providing stability during the movement.

Given that dumbbells are naturally unstable to lift, the core has to be sufficiently engaged for you to realize the much needed balance.

DUMBBELL SUMO DEADLIFT BENEFITS.

1. FULL BODY WORKOUT

The exercise is a perfect full body compound that will train your muscles from head to toe especially on your back and legs.

With this wide range of physical benefit, you can’t miss to include the exercise in your routine because it can be done anywhere provided you have the dumbbell.

2. STRONG POSTERIOR CHAIN MUSCLES

This chain comprises of muscles, tendons and ligaments on your back. They are important for your strength, posture, power and helps in preventing injuries.

Dumbbell sumo deadlift is capable of effectively engaging the posterior chain for general good health of your body.

3. IMPROVED POSTURE

Dumbbell sumo deadlift will greatly contribute to the improvement of your overall body posture since it targets your posterior chain.

The deadlift will equally build strength on your core and stabilizing muscles which are important elements of a good posture.

4. REDUCED BACK STRESS

As you assume the sumo stance, your body achieves a much more upright position which places less stress on both your lower back muscles and the spine.

This makes dumbbell sumo deadlift a-must-perform exercise for you if you have existing back injury or other lower back related problems.

5. IMPROVED MOBILITY AND FLEXIBILITY

Dumbbell sumo deadlift is suitable for you if you have flexibility challenges as a result of improper form.

Besides that, given the upright position and decreased range of movement during the lift, this exercise requires lesser leg and hip movement.

6. IMPROVED PULLING STRENGTH

Dumbbell sumo deadlift exercise increases your overall and pulling strength. This can be enhanced by increasing the weights.

If you target increasing you’re pulling strength then consider including deadlift among your routine exercises.

DUMBBELL SUMO DEADLIFT ALTERNATIVES

1. BARBELL SUMO DEADLIFT

Barbell sumo deadlift exercise is a perfect alternative of dumbbell sumo deadlift especially if you are planning to have a serious shifting of weight.

Barbell will easily allow you to add more weight and get to overload your muscles when you add more plates to the barbell. This results to absolute strength and power in the long run.

2. DUMBBELL STRAIGHT LEG DEADLIFT

Straight leg deadlift is a suitable exercise for strengthening the glutes in a more or less similar way to sumo deadlift.

Straight leg deadlift performance is friendlier to the beginners since the movements involve hinging at the hips.

3. SINGLE DUMBBELL SUMO DEADLIFT

Single dumbbell sumo deadlift is an exercise that can also be performed using akettlebell.Use of a kettlebell will be ideal if you plan to do sumo deadlift besides other kettlebell movements like kettlebell swing.

DUMBBELL SUMO DEADLIFT MISTAKES TO AVOID

1. TOO WIDE STANCE

Performance of dumbbell sumo deadlift requires you to assume a sumo stance. However, the stance should not be too wide as that will not give the desired form.

When your shins are not in a straight vertical position when viewed from the front then that is a clear indication that your stance is wider than necessary.

2. HYPEREXTENDING YOUR BACK

You should avoid hyperextending your back as much as possible. Always ensure that as you finish the deadlift, it is your hips that extend but not your spine.

To help do this easily, squeeze the glutes hard once you reach the top.

3. ROUNDING YOUR SPINE

Rounding of the spine is majorly caused by great weight being lifted. Ensure you check on the weight before you settle to perform the exercise.

It is advisable to begin with lighter weight and add more gradually over time. You better do the exercise correctly with light weight than expose yourself to injuries by lifting too heavy.

CONCLUSION

Deadlift if well performed will allow you to maintain a proper posture, relieving your lower back and knees from unwarranted stress.

Besides that, the deadlifts are easier to work thus prompting people into doing them on a regular basis.

Among other benefits, you will have your core well worked out and you get to build your lower body strength.