Dumbbell Sumo Deadlift
One dumbbell lifts from between wide-set feet
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Deadlift · Standing
- Tracks
- Weight & Reps
Works
Hamstrings Glutes Quadriceps Traps Back
How to do it
- Place one dumbbell vertically on the floor between your feet.
- Stand with feet wider than shoulder-width and toes pointing out.
- Hinge at the hips to grip the top of the dumbbell head.
- Keep your chest up and back flat while driving through your heels.
- Extend your hips and knees fully to stand upright.
- Lower the weight back to the floor with control.
Common mistakes
- Rounding the lower back during the initial pull.
- Letting the knees cave inward while standing up.
- Leaning too far forward instead of hinging at the hips.
- Shrugging the shoulders before extending the hips.
Safety
Maintain a neutral spine to prevent lower back strain under load.
Ensure the dumbbell base is stable to prevent tipping during the grip.
Tips
- Push your knees outward to align with your toes.
- Keep the dumbbell close to your shins throughout the lift.
- Drive through the mid-foot rather than just the toes.
- Squeeze your glutes hard at the top of the movement.
Details
- Base movement
- Deadlift
- Load position
- At the sides
- Arms
- Both
- Legs
- Both
- Arms straight or bent
- Straight arms
- Legs straight or bent
- Bent knees
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
- Stance
- Wide
