Glutes
Sumo Deadlift (Dumbbell)
The Sumo Deadlift (Dumbbell) is a strength exercise with dumbbells for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 21%, spinal erectors (lower back) 12% and hamstrings (biceps femoris) 11%.
How to do it
- Stand with the feet wide and toes turned out, a dumbbell standing on its end on the floor between your feet.
- Squat down with an upright torso and grip the top of the dumbbell with both hands.
- Push the knees out over the toes and flatten the back.
- Drive the feet into the floor and stand up tall, squeezing the glutes.
- Lower the dumbbell back between your feet with the same upright torso.
Tips
- Stand on two low plates if the dumbbell is too short to reach with a flat back.
- Keep the arms long and relaxed, they only hold the weight.
Common mistakes
- Letting the knees fall inward.
- Bending forward at the waist to reach the dumbbell.
- Swinging the dumbbell forward away from the body.
Muscles worked by the Sumo Deadlift (Dumbbell)
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A wide stance and upright torso shift work to quads and adductors (Escamilla 2002). Lifting a load from the floor with hips and knees extending together: glutes, spinal erectors and hamstrings drive it, quads break the floor, adductor magnus assists hip extension, grip and upper back hold the bar.
Sumo Deadlift (Dumbbell) alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Sumo Deadlift (Dumbbell) work?
Mainly the gluteus maximus, spinal erectors (lower back) and hamstrings (biceps femoris). The adductors, quads (vastus lateralis), hamstrings (semitendinosus/-membranosus) and quads (vastus medialis) assist.
Is the Sumo Deadlift (Dumbbell) good for beginners?
Yes. The Sumo Deadlift (Dumbbell) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Sumo Deadlift (Dumbbell)?
For example the Kettlebell Sumo Deadlift, Smith Machine Sumo Deadlift and Sumo Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Sumo Deadlift (Dumbbell) harder?
Add weight or reps, or move on to the Kettlebell Sumo Deadlift and Sumo Deadlift.
Sources
- Escamilla et al. 2002, MSSE 34(4):682-688 (sumo vs conventional)
- Swinton et al. 2011, JSCR 25(7):2000-2009 (hexagonal bar)
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