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Dumbbell Sumo Deadlift
Do you have a favorite exercise?
Like that one that you just can’t wait to do, and every rep just makes you feel stronger?
I do – and it’s known as a deadlift. Not just any deadlift, but a sumo deadlift. Deadlifts are phenomenal.
But throw in dumbbell sumo deadlifts and you’ll be changing the game.
Seriously, I love the burn I feel throughout my glutes while doing dumbbell sumo deadlifts.
Which is what keeps me coming back for more week after week!
Dumbbell sumo deadlifts are the greatest of all time in my book, if you can’t tell!
This killer workout is effective for targeting the upper back, hamstrings, traps and glutes.
It’s performed the same way as the standard deadlift, except you do it by holding a dumbbell. Benefits of sumo deadlifts include:
- They build your overall strength, power and size.
- Sumo deadlifts are often easier on the lower back than a standard deadlift.
- The exercise strengthens your hips and requires a greater degree of mobility.
- Dumbbell sumo deadlifts have the same strength benefits as standard deadlifts.
Have I piqued your interest yet? It’s definitely an exercise that you won’t regret adding in to your workout!
So if I have, then it’s time to learn the 411 on how to do dumbbell sumo deadlifts, when to do them, variations of the exercise and last but not least, safety tips.
How to do a Dumbbell Sumo Deadlift
If you’re thinking of adding dumbbell sumo deadlifts to your workout, it’s important to do them correctly.
Proper form is key to achieve maximum results with minimal injuries. Here’s how to do them:
- Start with your feet wider than shoulder distance apart and a dumbbell in the middle of your feet.
- Bend at the hips to grab one end of the dumbbell with both hands and arms hanging in front of you.
- Keep your core tight and lift the dumbbell by extending your legs and standing up straight.
- Make sure the chest and head stay lifted, and lower down until the dumbbell passes through the knees. Your weight should remain in your heels. Bend through the hips and knees. Once you’ve reached the lowest point in your squat, extend back up to standing.
- Repeat the exercise.
Dumbbell Sumo Deadlift Variations
It’s understandable to get a little bored with doing the same exercise time and time again.
That’s where variations can step in and spice things up!
There are a few different dumbbell sumo deadlift variations that you can try.
Deficit Deadlifts
You perform a deficit deadlift the same way as a dumbbell sumo deadlift, except you will need to stand on a small box or plate to increase the distance the dumbbell travels as you lower down to the ground.
Doing deficit deadlifts will increase your range of motion and help increase your strength.
Single Leg Romanian Deadlift (RDL)
This is a bit of a spinoff of the sumo deadlift variation.
With a single leg RDL, it’s pretty much what the name implies — doing a deadlift on a single leg.
You’ll extend one leg behind you and as you lower the dumbbell to the ground in deadlift form, the leg behind you will lift.
Then extend back up. This deadlift variation is great for improving your balance and stability.
Dumbbell Sumo Deadlift Benefits
You’re probably wondering what the benefits of dumbbell sumo deadlifts are.
Well, for starters, the exercise has shown to improve posture and is better for people who have mobility or flexibility issues.
Doing a standard deadlift can make you feel somewhat restricted.
But sumo deadlifts allow you to have a wider stance and put less stress on the lower back and spine.
In addition, they are much easier on the spine since your arms and torso are close to their support base.
Standard deadlifts require your torso and arms out in front of you, which can alter your support.
Last, but not least, dumbbell sumo deadlifts allow you to lift super heavy and get those gains.
Some people might try to tell you that the original deadlift will provide better results.
But in reality, sumo deadlifts provide the same results and are a safer option for many people.
Dumbbell Sumo Deadlift Safety
As always, safety is key.
No matter what exercise you’re performing, it’s important to maintain proper form to keep yourself from getting injured.
Plus, what’s the point in doing the exercise if you aren’t doing it correctly?
Here’s a few common mistakes people make when doing sumo deadlifts:
Stance is Too Wide
So here’s the thing, you want a wide stance.
Your feet should be a little wider than shoulder-distance apart.
But there is definitely such a thing as too wide of a stance.
If your shins aren’t in a straight vertical position when viewing from the front, then your stance is too wide.
Hyperextending the Back
The word hyperextending alone sounds painful, and it definitely can cause some issues when done while performing barbell sumo deadlifts.
Make sure that when you’re finishing (standing) during the deadlift you are extending at the hips and not the spine.
To help yourself do this, squeeze the glutes hard once you reach the top.
Rounding the Spine
Number three on our list of things not to do is rounding your spine during deadlifts.
If you find that you round your back, you need to decrease the weight being lifted.
It’s better to do the exercise correctly at a lower weight than injure yourself by trying to lift too heavy.
Make Dumbbell Sumo Deadlifts Part of Your Workout
Similar to most exercises, do hip extension exercises like dumbbell sumo deadlifts at least two times a week.
You can have one day where you do a moderately heavy amount of weight and then another day where you focus more on lighter weight and higher reps.
Everyone’s workout regimen is different, but I definitely suggest performing dumbbell sumo deadlifts during the beginning of your workout.
