Sumo deadlift dumbbell 2024

Sumo deadlift dumbbell? Everyone has their one favorite form of exercise that they love doing every single day. It could be push-ups, pilates, pull-ups, running on a treadmill, or deadlifts.

Now just like push-ups have different categories and variations with different methods. Similarly, deadlifts also come with categories and one of them is the sumo deadlift dumbbell. Which we will be discussing in this article.

It is a phenomenal exercise that can do wonders for your body and result in health gains.

Once you start doing the sumo deadlift dumbbell you will eventually start loving it to the core. But what is that in the sumo dumbbell deadlifts that makes it all great?

Well, this form of workout is very effective to target your glutes traps, hamstrings, and upper back area. As far as its performance is concerned it is similar to the standard deadlift.

Just one difference is that in the dumbbell sumo deadlift you do it while holding a dumbbell.

Table of Contents

Benefits of performing sumo dumbbell deadlift

There are various benefits that you can get if you do this exercise every day. Some of these benefits include-

It helps in building overall strength, and posture and gives you more power.
This exercise is easy for taller people as it gives them better movement and posture.
As compared to the standard deadlift. The sumo dumbbell deadlift is easier to do especially in the lower back region
This exercise will require a higher degree of mobility. But will eventually help to stand your hip area.
It helps you in lifting heavy weights. And help you get those healthy gains in your body.
It targets different angles of your glute muscle fibers and generates power.
It can be done by both men and women at home. If they have a dumbbell and of course, if they know the right way to do it.

How to do a sumo dumbbell deadlift?

Just like any other workout. It is extremely important for you to know the exact correct method and techniques to do it. Otherwise, it can cause injury, and pain and result in other body issues if not carried out in the right way.

Since this exercise is related to lifting weights. Maintaining a proper form is the main key to achieving maximum results without any injuries.

In this article, we will be telling you the correct way to do the sumo dumbbell deadlift exercise.

Here are the methods that you need to follow to do the exercise the right way –

Step 1-

The first step is to pull your feet apart wider and keep dumbbells right in the middle of your feet.

Step 2-

Hang your arms in front of your body and slowly bend down while you grab the dumbbell with your hands.

Step 3-

Make sure to stand straight and extend your legs while lifting the dumbbell.

Step 4-

You have to lift up your head and chest area while lowering down until your dumbbell goes around through your knees.

Step 5-

Once you notice that you have reached a certain point in your squat position. Which is the lowest you have to stand back again and repeat the exercise.

Above mentioned were a few easy steps that you can follow to do the exercise the right way. However, if you still feel that you are not sure whether you are doing it correctly or not.

You can refer to some video tutorials available on YouTube. Or you can also consult a fitness trainer that can train you to do the exercise in the right way. Once you learn it then you can easily do it at home without any trainer.

However, while doing it make sure to keep in mind that you don’t go too hard with your body. And it is advised to not do it in a rush as weight lifting can be a bit crucial if not done properly.

If you are experiencing any kind of body aches or illness before the exercise itself. It is better to avoid lifting weights or ask your trainer before doing it.

As doing the exercise can further worsen your condition. Resulting in an increase in the intensity of pain which is definitely not something that you would want.

Sumo dumbbell deadlift variations you didn’t know about

Just like any other exercise that has multiple variations. We also have two different variations of doing the dumbbell deadlift sumo exercise.

The entire concept of having variations in exercises is to get you excited about doing something new. As you might get bored doing the same form time and time again. This is why if you follow certain variations it can make exercising more fun.

Let’s discuss the deadlift sumo dumbbell variations that you can practice –

Deficit sumo deadlift –

Well, this variation of the deadlift is almost the same as the dumbbell sumo deadlift. However, you just need to take a small box and stand on it to increase the distance of your dumbbell.

As it will travel to the ground. This form of variation increases your strength and range of motion.

Romanian deadlift or the single leg deadlift –

This can be a big difficult variation as the name signifies. It has to be done with a single leg which can be a slight challenge for people.

While doing this variation you have to extend one of your legs behind while lowering your dumbbell in the deadlift formation and the next leg will lift it. This variation is good for stability and balance.

Mistakes you need to avoid while performing the sumo dumbbell deadlift –

Hyperextension of your back –

You might think that this word sounds painful. And let us tell you that hyper-extending your back can actually cause serious issues while doing the sumo dumbbell deadlift.

This is why you need to be sure that when you are done standing during the process you do not extend your spine but only the hips.

Muscles that are focused when you do the sumo dumbbell deadlift –

Glutes

When you do this exercise you will notice that the main heavy lifting part is done by the glutes. Just like any other deadlift exercise your glutes actually provide an abundance of power to help you full the weight.

Different variations of deadlift help in engaging your glute muscles.

Hamstrings

This muscle group is targeted in almost various multiple variations like straight leg deadlift or Roman Reigns deadlift.

Quads

During the initial lift of the sumo dumbbell deadlift. You have to bend at the knees which makes sure you are in the squat position that gives you the power to push your body up.

However, one thing to keep in mind is that if you are struggling with any kind of knee injury or knee pain. This can be a deal breaker and can give you major discomfort. This is why it is recommended to practice without weights first to get comfortable with a full range of motion.

Lower the back of your body

The lower back is another muscle that is targeted when you do the sumo dumbbell deadlift exercise. In certain variations, the pressure on your lower back is slightly less.

This ensures less risk of any kind of lower back injuries. However, your lower back is still considered to be engaged to provide the required amount of balance and support for keeping your entire body in a stable position.

Upper back and mid-back area

When you do the exercise you will experience that your upper back and mid-back area will take more weight when you do the deadlift.

Core muscles

To get stability during the procedure your core gets engaged and remains balanced.

Sumo dumbbell deadlift alternatives

After reading the entire article. If you feel that this is something that can be a bit off for you or you are not very comfortable doing this exercise. Then we have good news.

Yes, you heard that right! There are certain alternatives to the sumo deadlift dumbbell exercise that you can do.

Alternatives of sumo dumbbell deadlift

Exercises are as follows –

Barbell sumo deadlift –

Many people don’t know this but the sumo deadlift dumbbell exercise is actually a variation of the barbell sumo deadlift. It is considered to be more popular for people who are working towards lifting some serious weights.

This particular exercise is slightly easier to do and also adds progressive overload to your body muscles. If your main focus is building power and strength. Then this form of exercise is made for you and can be a better option than the sumo dumbbell deadlift.

Dumbbells straight leg deadlift –

If your main focus is strengthening your glutes, this alternative can be great for you. This alternative is more friendly for beginners and can be tried easily by anyone.

Kettlebell or single dumbbell sumo deadlift –

This form of exercise is good for people who want to do the dumbbell sumo deadlift with some kettleBell movements alongside.

Bottom line

The dumbbell sumo deadlift is an excellent exercise for people who like lifting weights, strengthening their core muscles, and improving their mobility.

If carried in the right way with the correct positioning and procedures. It can do wonders for your body. Just be mindful of the techniques and do it in the correct way. And you will start to notice results in your strength, power, stability, and mobility.

Fitness

Sumo deadlift dumbbell