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Dumbbell Sumo Deadlift
A wide-stance deadlift variation using dumbbells that targets glutes, quads, and hamstrings to build lower-body strength and power; reduces lower back strain while improving hip mobility.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Lower Back, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
7/10Biceps Femoris, Semitendinosus
Adductors
6/10Adductor Magnus
Lower Back
5/10Erector Spinae
Forearms
3/10Programming
Typical Rep Range
5-12 reps
Rest Between Sets
120-180 seconds • Longer for heavier sets
How to Perform
Stand with feet wider than shoulder-width, toes pointed out 30-45 degrees. Place one dumbbell vertically between feet or two side-by-side.
- Hinge at hips and bend knees to grip dumbbell(s) with neutral spine and chest up.
- Brace core by taking a deep breath into diaphragm.
- Drive through heels to extend hips and knees, lifting dumbbell(s) close to body.
- Stand tall at top with full hip extension and glutes squeezed.
- Hinge at hips to lower, pushing glutes back while keeping back straight.
- Bend knees after dumbbell(s) pass knees to return to start.
Coaching Tips
Form Cues
- Push floor away
- Neutral spine always
- Hips back first
- Knees track toes
- Squeeze glutes top
Breathing
Inhale deeply to brace core before lift; exhale through mouth at top of movement.
Tempo
3-0-1
Range of Motion
Lower until torso is near vertical with neutral spine; rise to full standing hip and knee extension without hyperextension.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Use weight belt for heavy loads
- Warm up hips and hamstrings first
- Stop if knee or back discomfort occurs
- Maintain neutral spine to prevent strain
Spotting
Spotter assists by lifting under dumbbells if needed; not recommended for heavy sets without rack safeties.
Common Mistakes
- Rounding lower back
- Knees caving inward
- Swinging weight up
- Leaning back at lockout
- Poor core bracing
When to Avoid
- Lower back injuries
- Hip impingement
- Knee pain with wide stance
Flexibility Needed
- Adequate hip external rotation
- Ankle dorsiflexion for stability
Build Up First
- Master basic hip hinge
- Proficient deadlift form
Also known as
Sumo Dumbbell Deadlift, Wide Stance Dumbbell Deadlift, Dumbbell Sumo Pull
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