dumbbell-sumo-deadlift
Stand with feet wider than shoulder-width, toes pointed out, dumbbell centered between your feet. Hinge at your hips and bend your knees, keeping your chest up and back straight, to grasp the dumbbell with both hands.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Moderate
Primary muscles
- gluteus maximus
- hamstrings
- quadriceps
- adductor magnus
- erector spinae
Secondary muscles
- trapezius
- forearms
- rectus abdominis
- obliques
- latissimus dorsi
Target muscles
- glutes
- legs
- back
How to perform
- 1
Stand with feet wider than shoulder-width, toes pointed out, dumbbell centered between your feet.
- 2
Hinge at your hips and bend your knees, keeping your chest up and back straight, to grasp the dumbbell with both hands.
- 3
Brace your core, engage your glutes, and ensure your shoulders are pulled back and down.
- 4
Drive through your heels, extending your hips and knees simultaneously to stand upright.
- 5
At the top, squeeze your glutes without hyperextending your lower back.
- 6
Reverse the movement by hinging at your hips first, lowering the dumbbell with control while maintaining a neutral spine.
Safety & form
Train smart. Read these notes before adding heavy load.
