Strength

Dumbbell Sumo Deadlift

The Dumbbell Sumo Deadlift is a potent lower-body exercise, targeting glutes, hamstrings, and lower back. It enhances strength, power and flexibility with a stance akin to a sumo wrestler. Ideal for lower body power gain.
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Dumbbell Sumo Deadlift instructions
Step-by-step instructions
1
Stand straight with your feet wider than shoulder-width apart, your toes pointed outwards, and a dumbbell in front of you.
2
Bend your knees and hips, keeping your chest upright and back straight, to grab the dumbbell with both hands.
3
Drive through your heels and straighten your hips and knees to lift the dumbbell off the ground until you're standing fully upright.
4
Keep your chest lifted and your back straight throughout the movement. Avoid rounding your back.
5
Lower the dumbbell back on the ground in a controlled manner and repeat for the programmed number of reps.
Stand straight with your feet wider than shoulder-width apart, your toes pointed outwards, and a dumbbell in front of you.
Bend your knees and hips, keeping your chest upright and back straight, to grab the dumbbell with both hands.
Drive through your heels and straighten your hips and knees to lift the dumbbell off the ground until you're standing fully upright.
Keep your chest lifted and your back straight throughout the movement. Avoid rounding your back.
Lower the dumbbell back on the ground in a controlled manner and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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