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Learn to do Dumbbell Sumo Deadlift like a Professional Powerlifter
Similar to how a dumbbell sumo wrestler would line up before a fight, this deadlift form employs a broader foot stance to have the same results. Even though this deadlift version might not be quite as hard on the lower back and spine, it still works for the right muscle groups.
Sumo deadlifts with dumbbells are a terrific substitute for people who don’t want to hurt their lower backs. However, several benefits and drawbacks are considered with the dumbbell sumo deadlift. It could be of great help if you considered both before adding them to your workout routine.
Consequently, a weightlifter who wants to increase their deadlift or a strength sportsman/athlete who wants to strengthen their lower body will benefit from the Dumbbell Sumo Deadlift. As a Deadlift lockout strength builder, it does wonders for your workout.
Perks of Dumbbell Sumo Deadlift
Dumbbell Sumo Deadlift is a great compound lift, as it engages many muscle groups and numerous joints. Functional strength is the kind that comes in handy while doing things like lifting items off the ground, and this exercise helps develop it.
Sumo deadlifting with dumbbells works the posterior chain, which comprises the hamstrings, glutes, back, quadriceps, and adductor muscles. The dumbbell sumo deadlift has several advantages. Dumbbell sumo deadlift benefits may be summarized as follows.
Reduced Flexibility
This method requires a wider stance and a narrower arm posture, resulting in a smaller movement range. Lifting a heavier weight with a more limited range of motion allows you to push your boundaries further by setting new personal records and moving your body to its absolute limits.
Strengthens Pulling Power
Dumbbell sumo deadlifts allow you to utilize more weights than you could with a standard deadlift while making this move. Using a heavier weight to raise the bar to the peak of the action allows you to increase the strength you need to pull the bar. The capacity to bear more weight in other workouts or everyday activities may be improved with this action.
Reduces Pressure on the Lower Back
There’s much less stress on the lower back with the sumo deadlift because of the upright stance and greater closeness to the ground. If you often lift weights or your lower back is exceptionally stiff, consider doing a sumo deadlift instead of a standard deadlift for portions of your workouts.
Improves Posture
Sumo stance dumbbell deadlifts enhance posture because they target the posterior chain responsible for maintaining a straight back. In addition to improving your posture, the lift would help you build stronger core and stabilizer muscles.
Strengthens the Glutes and Quadriceps
The quadriceps and gluteus are more active using the feet, knees, and hips to do the sumo deadlift. As a result, the dumbbell sumo deadlift is ideal for building these muscle groups and boosting the strength required to complete other quadriceps and dominating gluteal workouts and everyday tasks.
Dumbbell Sumo Deadlift Variations
It’s normal to become tired of repeating the same fitness routine. In such a case, adding some variety may liven things up. Muscular imbalances or weaknesses may be remedied by adding a variation to any strength-training activity. Dumbbell sumo deadlifts may be performed in a variety of ways.
Single-Leg Romanian Deadlift (RDL)
Dumbbell sumo deadlifts have spawned several variations, one of which is Single-leg RDL. With a single-Leg RDL, executing a deadlift on one leg is precisely what the name says.
Deadlifting a dumbbell with one leg which will at your back, you will drop the dumbbell to the ground, and the other leg will rise. Afterward, stretch upwards once more. A fantastic way to improve your stability and balance is to do this deadlift variant.
Deficit Deadlift
This exercise is similar to the dumbbell sumo deadlift in that it is performed by standing on a small box as you drop the dumbbell to the lower surface. Improve your range of motion and strength by doing deficit deadlifts.
How to do Dumbbell Sumo Deadlift the Right Way
A single dumbbell (on its head) or a set of dumbbells may be used to do this deadlift. Using two dumbbells instead of one will allow you to complete this move with substantially greater weight, shifting the center of the weight in front of you. If you don’t want to utilize dumbbells, you may use kettlebells or other equipment.
How to do the sumo deadlift will be the topic of this workout tutorial.
- Stand with your feet wide apart. The distance between your feet and your shoulders should be equal. The tip of your toes must be rounded a bit.
- Stand in front of a dumbbell with one end facing you. Place the dumbbell between your knees.
- Squat down slightly with your upper body hinged forward from your hips.
- The dumbbell’s weight side should be grasped with both hands.
- Abs and core should be tight.
- Maintain a neutral head and chest posture.
- Straighten your hips and legs to lift the weight.
- At the peak, bring your hips forward slightly to lock them.
- Repeat the process of gradually lowering the weight.
Here is the video link for a better understanding.
Safety Tips on Dumbbell Sumo Deadlift
Strength and size gains in the legs and glutes are easily achieved with the dumbbell sumo deadlift. You can get the most from this workout by following these tips:
- Before doing this workout, make sure you’ve warmed up fully. You may warm up by taking a slight jog or cycling around the block, followed by a brief stretch.
- Begin with anything that isn’t too taxing on your body’s resources. Before raising the weight, you must be capable of lifting the dumbbells comfortably and with proper technique.
- Throughout the workout, focus on maintaining a straight spine and a tight core.
- When lifting weights, go slowly and deliberately. To avoid injury, do not attempt to raise the weights quickly.
- Throughout the workout, be sure to take deep breaths. As a result, you’ll remain composed and on task.
- As you raise the weights, engage your glutes and legs. You’ll get more out of the workout this way.
- If your hands start to slip, you may use a raising strap.
- Return the weights to the initial position by gradually lowering them. Dropping the weights might result in an injury; therefore, avoid doing so.
FAQs About Dumbbell Sumo Deadlifts
1. What are the Typical Mistakes that People Make with Dumbbell Sumo Deadlifts?
Sumo deadlifts performed too broad are the most typical error. To determine if you’re too wide, measure your shins as they begin to drag.
2. Are Sumo Deadlifts a Hip Hinge?
A hip hinge is used in the traditional deadlift. As its name implies, the Dumbbell Sumo Deadlift is an exercise that involves a knee hinge.
3. Is it Easier on the Lower Back to Do a Dumbbell Sumo Deadlift?
It is less taxing on the lower back since the body is lifted at an angle. The quads and glutes have to work more than they would in a standard lift, so this isn’t a better option for them.
Final Thoughts
Dumbbell Sumo Deadlifts are an alternative to regular Deadlifts since they are more challenging. This equipment helps you maintain a more healthy lifting posture, which reduces the pressure placed on your lower back and knees.
Also, they’re much easier to pick up than a regular Deadlift, making them more accessible to a broader range of fitness fans. Adding a Dumbbell Sumo Deadlift to your workout is a great strategy to improve your lower body and core.
Get your muscles moving and pumping!
