The Dumbbell Sumo Deadlift is a variation of the traditional deadlift exercise. It puts less strain on the lower back and knees than the conventional Deadlift.
The main differences are the starting position, stance, and handgrip. The starting position is a wide stance, like a Sumo wrestler would have when getting ready to fight. The grip is wider than the conventional Deadlift and the dumbbells can be held on the outside or inside of the legs.
The Dumbbell Sumo Deadlift is a great exercise for a powerlifter who wants to improve their Deadlift, or for a strength athlete who wants to work on building up the lower body. It is also a great exercise for building up strength in the lockout phase of the Deadlift.
How To Do A Dumbbell Sumo Deadlift
Here are the steps to doing a Dumbell Sumo Deadlift:
- Start with a wide stance with toes pointed out at a 45-degree angle. Your stance should be as wide as you can comfortably manage without losing balance.
- Slightly bend your knees, and push your hips back. Your back should be straight and your head up.
- Position the dumbbells in your hands so they are held outside or inside of your legs.
- With a slow movement, begin by driving the body upward with the legs while maintaining a flat back. At the top of the movement, contract your glutes to pull yourself to a standing position.
- Lower the dumbbells to the starting position.
- Repeat for the recommended amount of repetitions.
The Dumbell Sumo Deadlift works the following muscles:
- Lower Back
The glutes are activated the most in the Sumo Deadlift. They are the primary muscle that is used to get out of a squatting position. A stronger gluteal muscle will help improve every lower body exercise.
The quads get a strong workout during Dumbbell Sumo Deadlift as well. The front of the legs is worked with every repetition as they assist in pulling the body up.
The hamstrings and lower back also contribute to this exercise, although they are involved to a lesser degree than the glutes and quads.
Benefits of the Dumbbell Sumo Deadlift
Compared to the conventional sumo deadlift, the dumbbell version requires less mobility of the hips and allows a wider range of motion. It is also a great core exercise and places less strain on the lower back.
The Dumbbell Sumo Deadlift is not as difficult to learn as the conventional sumo deadlift but has many benefits. The movement puts less stress on your pecs and deltoids than the traditional version, but still works them very nicely.
For experienced lifters the Dumbbell Sumo Deadlift allows them to concentrate on using their glutes and hamstrings, instead of having to use their quads and lower back muscles to achieve the lift.
It also allows for a deeper squat position than the traditional sumo deadlift, which gives you more range of motion. This adds a little more muscle-building potential to your routine.
Dumbell Sumo Deadlift vs Barbell Sumo Deadlift
Using a dumbbell instead of a barbell for the sumo deadlift has many benefits. First, the dumbbell version allows you to work each leg individually. Second, it allows you to achieve a deeper squat and have more of a stretch in your muscles.
This is most helpful for the glutes and hamstrings, which use the greater range of motion to help build strength in these areas. The deeper squat also helps build strength in the quadriceps and hip flexors as well as your calves.
Other advantages include:
1 – Balance is an issue with the deadlifts. You have to have good balance and core strength in order to maintain your balance during the lift.
2 – The grip is also an issue for many people. The barbell requires a much stronger grip, as it pulls against your hands more than the dumbbells do.
3 – With a barbell, you are forced to use a wider stance and turn your toes outward. With dumbells, you can use any stance you want that allows you to maintain stability throughout the lift.
Dumbbell Sumo Deadlifts are a great alternative to the more traditional style of Deadlifts. They allow you to maintain a more normal posture during the lift, saving your lower back and knees from unnecessary stress.
They are also much less difficult to learn than the conventional Deadlift, making it easier for people to get into doing them on a regular basis.
The Dumbbell Sumo Deadlift is also an excellent core workout and will help you build your lower body strength as well as your core muscles.