Stand in a wide stance. If you want to focus even more on increasing your pulling strength, then this lift can be done from a deficit as well. This is usually done by either standing on blocks or weight lifting plates. lift and dumbbell deadlift–your foot position and the way you hold the dumbbell. Dumbbell sumo deadlifts have the same strength benefits as standard deadlifts. How To Keep Running When You Want To Stop – 10 Ways, FitActiveLiving.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means, Make Dumbbell Sumo Deadlifts Part of Your Workout, Skinny Abs – 3 Steps to Powerful Abs if You’re Skinny. The sumo deadlift, usually performed by powerlifters, is a type of deadlift exercise that helps in increasing strength and adding muscle mass to your posterior chain. It’s important to recognize that while the two deadlift styles look different there are two main similarities. Keep your chest and head up throughout the exercise. Also, the lift will help strengthen your entire core and stabilizer muscles, which are also important factors in our posture. Now what really distinguishes this exercise is the fact that it can be done basically anywhere as long as you have access to either a dumbbell or a kettlebell. Again thanks to the more upright position and the decreased range of motion of this lift, it requires a lot less leg and hip mobility. Your body is in a much more upright position while using the sumo stance. Dumbbell sumo deadlifts are the greatest of all time in my book, if you can’t tell! How to do Dumbbell sumo Deadlift. It increases your pulling strength. Deficit Deadlifts involve standing on a small box or a plate to increase the distance … This exercise is very similar to the Romanian deadlift except that you position your feet wider than shoulder-width apart. It’s a better option for people with less mobility and flexibility in their back, hips, and legs. The dumbbell sumo deadlift is a popular variation of the much-loved sumo deadlift (which itself is a variation of the conventional dl). The Dumbbell Sumo Deadlift: How To Do, Benefits, And Tips, 5 Different Types of Deadlifts You Have Never Heard Of, The Bulgarian Deadlift: Exercise guide, Benefits, and Tips, The Zercher Deadlift: Exercise guide, Benefits, and Tips, The Shovel Deadlift: Exercise guide, Benefits, and Tips. They build your overall strength, power and size. So technique and proper form are everything in this exercise. The dumbbell sumo deadlift is one of the best dumbbell exercises to increase both your overall and pulling strength. Benefits of sumo deadlifts include: Start with your feet wider than shoulder distance apart and a dumbbell in the middle of your feet. It trains your posterior chain muscles. Lift the weight by straightening your legs and hips. Save my name, email, and website in this browser for the next time I comment. Grasp the dumbbell from its weight side with both of your hands. Cable Glute Kickbacks 101 – How To, Proper Form And Benefits. Resistance Band Deadlift - Exercise Guide,…, The Best Deadlift For Glutes! It’s a bit more challenging variation of the original. The deficit deadlift is an alternative to the barbell deadlift placing greater emphasis … In using these pieces of exercise equipment, you will unlikely challenge … BB Barbell SUMO DEADLIFT to UPRIGHT ROW FB. Don’t take a too wide stance. Stand upright with your feet wider than shoulder-width apart and slightly out to sides. Make sure that when you’re finishing (standing) during the deadlift you are extending at the hips and not the spine. This killer workout is effective for targeting the upper back, hamstrings, traps and glutes. Hinge your upper body forward from your hips and squat down a little. The sumo dumbbell deadlift is a great leg and back accessory exercise to add to your workout. Sumo Deadlift Kettlebell or Dumbbell If you don’t have access to a barbell or are working out from home, a sumo deadlift with kettlebells or dumbbells is also an excellent exercise to consider. Make sure the chest and head stay lifted, and lower down until the dumbbell passes through the knees. Your feet are going to be just wider than shoulder-width apart and your toes are going to be slightly pointed outward. Dumbbell deadlifts; And sumo style deadlifts! Of course, that comes down to preference — somewhat. No matter what exercise you’re performing, it’s important to maintain proper form to keep yourself from getting injured. It will focus more on your back and hip muscles. Not many exercises are capable of working the posterior chain effectively or as a whole except for different types of deadlifts. The deadlift stimulates so many muscles that it’s nearly a complete all-in-one movement with the exception of the chest, triceps, and shoulders. Keep your chest up and your head in a neutral position. Dumbbell Single-Leg Deadlift. This exercise is a much safer and a little easier option for people who don’t have adequate flexibility to do the conventional DL with proper form. It’s an advanced and much more challenging variation of the original. Make sure dumbbells should be between your legs. How does it differ from the conventional lift? Hiking vs Running – Which is Better For You? The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. There's less restriction on weight compared to dumbbells or kettlebells, and it's easier to do than the barbell sumo deadlift, where many struggle to maintain proper form and end up training low back harder than glutes. Here the thing that distinguishes the Good Morning as a Deadlift is the fact that you are hinging at the hips and not squatting down. It’s performed the same way as the standard deadlift, except you do it by holding a dumbbell. Home - Exercise Guides - The Dumbbell Sumo Deadlift: How To Do, Benefits, And Tips. Because of the lower starting point, the risk of injury is much higher than the conventional dumbbell sumo deadlift. Imagine pushing through the floor. Your feet should be wider than your shoulders. You can have one day where you do a moderately heavy amount of weight and then another day where you focus more on lighter weight and higher reps. Everyone’s workout regimen is different, but I definitely suggest performing dumbbell sumo deadlifts during the beginning of your workout. That’s where variations can step in and spice things up! There are advantages and disadvantages to the technique you […] But sumo deadlifts allow you to have a wider stance and put less stress on the lower back and spine. Step 1 Position your feet about twice shoulder-width apart, your toes pointed out at an angle, and a barbell at your feet rolled up against your shins. It’s an extra-wide leg stance that resembles the starting position of sumo wrestlers (hence the name). When pulling the weight up, push your feet to the floor. Like that one that you just can’t wait to do, and every rep just makes you feel stronger? Gabrielle McNair | September 20, 2020September 16, 2020 | Exercise / Fitness. Sumo Deadlift … This deadlift can be performed by using either a single dumbbell (that is on its head) or with a set of dumbbells. Deadlifts are phenomenal. Bend through the hips and knees. But in reality, sumo deadlifts provide the same results and are a safer option for many people. It’s better to do the exercise correctly at a lower weight than injure yourself by trying to lift too heavy. When at the top push your hips slightly forward to lock them. Either way, you’re here reading this article because you want to know which is better, right? The main muscle groups that are worked are: your quads, hamstrings, glutes, upper and lower back muscles, rear deltoids, core and stabilizer muscles, and also your forearms and hands. The dumbbell sumo deadlift will be quite different as far as your set up and foot positioning. The goal is to elevate your self a few inches off the ground (about 1-6 inches, that is 2-12 cm) in order to increase the distance the weight has to move. Performing it with the hands closer together and with a wider stance also allows for more resistance to be lifted in comparison to a traditional deadlift. It can be done by using quite heavy weights and heavy loads. That makes this exercise a great deadlift variation for people who have existing back injuries or other lower back problems. It’s definitely an exercise that you won’t regret adding in to your workout! Using a set of dumbbells will shift the center of weight a little more in front of you, but by using two, you can use a significantly higher weight to perform this lift. The sumo deadlift lets you take advantage of your long arms. You need only one dumbbell, holding it with both hands, cup the inside of the dumbbell. Sumo and conventional deadlifts are when you pull the weight directly from the floor to the standing position. Your email address will not be published. Liked this article? Instead of placing your feet inside of the dumbbells, they will be outside. Also, the lift places a lot more stress on your lower back, so it might not be suitable for people with lower back issues. It’s an incredible full-body compound lift and one of the best alternatives to the conventional barbell DL. But there is definitely such a thing as too wide of a stance. The sumo dumbbell deadlift is no exception here. The lift will help you increase your pulling strength. By assuming a wider … To help yourself do this, squeeze the glutes hard once you reach the top. Your toes should be slightly pointed out. Your posterior chain is made up of all the muscles, tendons, and ligaments on your backside. Keep your core tight and lift the dumbbell by extending your legs and standing up straight. It’s a great full-body exercise that can be done both in the gym and at home. The dumbbell sumo deadlift is one of the best dumbbell exercises to increase both your overall and pulling strength. Place a dumbbell on one of its ends in front of yourself. Your weight should remain in your heels. Top 7 Variations For Your Butt, Deficit Deadlift: How To Do, Benefits And Variations, Split Stance Romanian Deadlift Exercise Guide, Landmine Deadlift: How To Do, Benefits And Variations. Required fields are marked *. Increased glutes and quads development. The exercise strengthens your hips and requires a greater degree of mobility. Bend at the hips to grab one end of the dumbbell with both hands and arms hanging in front of you. Number three on our list of things not to do is rounding your spine during deadlifts. January 2019. But throw in dumbbell sumo deadlifts and you’ll be changing the game. The wide sumo stance will target both your quads and glutes more than the conventional version. Kettlebell Sumo Squat. You won’t bend your knees quite as much to reach the bar, and you’ll have an easier time keeping your chest up. The Sumo dumbbell deadlift is another great way to target your glute muscles. Here’s a few common mistakes people make when doing sumo deadlifts: So here’s the thing, you want a wide stance. The Sumo deadlift allows you to move serious weight and you’ll still build lots of strength, big legs and jacked posterior chain (Back side of the body) muscles. Planks vs Crunches – Which Is Best For Your Core? If you’re thinking of adding dumbbell sumo deadlifts to your workout, it’s important to do them correctly. The lift trains pretty much every muscle in your body, whit the main effort going on your back and leg muscles. The idea behind this variation is to elevate yourself relative to the weight so you would be pulling it from a deficit. Comments and tips. You can also either use one or two dumbbells for this DB deadlift. This time, you will be using one dumbbell and it’s going to be placed vertically between your feet. The nice thing about an upright row is that you can complete it anywhere — you’ll just need a barbell (or dumbbell or kettlebell). A belt is great for conventional and sumo deadlifts with a barbell to dumbbell deadlifts in potentially the 100s of pounds. Share it on social media! A move that blurs the line between the Squat and the Deadlift is the Sumo Squat/Deadlift because it can be either based on how much hip hinge or knee flexion you use. The sumo stance dumbbell deadlift will help you improve your overall posture because the exercise mainly focuses on your posterior chain (all the muscles on your backside). Stand with your feet together, holding a weight in each hand in front of … Some people might try to tell you that the original deadlift will provide better results. Slowly lower the weight back down and repeat. Sumo deadlifts have become quite popular over the past decade, and that is because pulling sumo allows you to use more weight and train more efficiently. The sumo deadlift is a deadlift variation that helps you lift more weight. It will improve your posture. In this exercise guide, we will be focusing on how to perform the single dumbbell sumo deadlift. This week I’m writing about the different techniques regarding the five major lifts: back squat, deadlift, bench press, clean & jerk, and snatch. Benefits of sumo deadlifts include: Have I piqued your interest yet? Last, but not least, dumbbell sumo deadlifts allow you to lift super heavy and get those gains. If you find that you round your back, you need to decrease the weight being lifted. Keep your core tight, back straight and chest up. Not just any deadlift, but a sumo deadlift. The deficit dumbbell sumo deadlift is a great exercise to really shift the focus on your back muscles and onto increasing your pulling strength. This killer workout is effective for targeting the upper back, hamstrings, traps and glutes. Standard deadlifts require your torso and arms out in front of you, which can alter your support. … Kettlebell Sumo Squat. Increased glutes and quads development. The form is called “sumo” because you need to assume a stance wider than your shoulder-width similar to the fighting stance of a sumo wrestler. The sumo deadlift is a multi-joint exercise that focuses on your hamstrings and glutes while activating your quadriceps and core. So if I have, then it’s time to learn the 411 on how to do dumbbell sumo deadlifts, when to do them, variations of the exercise and last but not least, safety tips. It will increase your hip and leg mobility and flexibility. eval(ez_write_tag([[300,250],'fitactiveliving_com-leader-2','ezslot_12',124,'0','0']));You’re probably wondering what the benefits of dumbbell sumo deadlifts are. Because of the increased range of motion and the much deeper starting point, this exercise has quite a few benefits over the original variation such as: Although the deficit deadlift has many benefits, it isn’t for everybody. Your stance should be a little wider than your shoulders. In addition, they are much easier on the spine since your arms and torso are close to their support base. Dumbbell Sumo Deadlift For a different feel, try the dumbbell version using the same form as you would with the barbell. Place two dumbbells on the floor in a vertical position. Just like the conventional deadlift, this dumbbell variation is an excellent full-body compound lift. There are a few different dumbbell sumo deadlift variations that you can try. Once you’ve reached the lowest point in your squat, extend back up to standing. It’s performed the same way as the standard deadlift, except you do it by holding a dumbbell. It will train your muscles from head to toe with the main effort going on your back and legs. Doing a standard deadlift can make you feel somewhat restricted. Deficit Deadlift. As always, safety is key. Deadlift It's odd that this exercise isn't more popular. It can be done by using quite heavy weights and heavy loads. Face forward while positioning shoulders upward with arms straight, chest high, hips low, and back straight. With a hex bar deadlift your hands are at your sides, much like a dumbbell deadlift. Proper form is key to achieve maximum results with minimal injuries. Sumo deadlift: The Sumo deadlift is a variation where one will approach the bar with the feet wider than shoulder-width apart and grip the bar with a close grip inside of one's legs and proceed with correct form. Here’s how to do them: It’s understandable to get a little bored with doing the same exercise time and time again. Dumbbell deadlifts are a bit like hex bar deadlifts as far as the form you use and the muscles it hits. That means you are placing a lot less stress on both your spine and lower back muscles while lifting the weight. Well, first of all in this modification, either a single or a set of dumbbells are used instead of the classical bar. It’s because the wider leg stance will place you in a position that resembles squatting, and the initial motion mimics squats. How Do You Do Sumo Deadlifts with Dumbbells? Sumo Deadlift. The word hyperextending alone sounds painful, and it definitely can cause some issues when done while performing barbell sumo deadlifts. The dumbbell should be placed between your feet. Well, for starters, the exercise has shown to improve posture and is better for people who have mobility or flexibility issues. So it makes for a great at-home alternative for the barbell DL. Start with lighter weights and work up from there. This move also targets slightly different areas of your glutes. If your shins aren’t in a straight vertical position when viewing from the front, then your stance is too wide. Also, you can use kettlebells or other pieces of equipment instead of dumbbells. Secondly, this DL type uses something called a sumo stance. Plus, what’s the point in doing the exercise if you aren’t doing it correctly? What Is A Sumo Deadlift? If you want to focus even more on increasing your pulling strength, then this lift can be done from a deficit as well. Similar to most exercises, do hip extension exercises like dumbbell sumo deadlifts at least two times a week. With the deadlift, you have two options in order to lift a maximal load: conventional (feet inside hands) and sumo (feet outside hands). The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. Dumbbell sumo deadlifts are the greatest of all time in my book, if you can’t tell! This is "Dumbbell Sumo Deadlift" by Afluencr on Vimeo, the home for high quality videos and the people who love them. I do – and it’s known as a deadlift. Keep your core braced and engaged for the whole exercise. Do you have a favorite exercise? Do not round your back keep it straight and in a natural position. Deficit Deadlift. Your email address will not be published. Just like squats, there are plenty of different variations when it comes to the deadlift. All the muscles in your posterior chain are crucial for strength, power, posture, and injury prevention. Seriously, I love the burn I feel throughout my glutes while doing dumbbell sumo deadlifts. Which is what keeps me coming back for more week after week! Position feet under bar with very wide stance. It will increase your liftin posture and increase the time under tension. Your feet should be a little wider than shoulder-distance apart. Decreased lumbar and lower back stress compared to other deadlift variations. Squat down and grasp bar between legs with shoulder width mixed grip. But in reality, sumo deadlifts allow you to lift too heavy, do hip extension exercises like sumo... S going to be just wider than your shoulders great full-body exercise that focuses your! 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Everything in this exercise shift the focus on your back and leg mobility and flexibility bit more challenging variation the. Shoulder-Width apart or two dumbbells on the floor to the conventional barbell DL increase your strength..., hamstrings, traps and glutes while doing dumbbell sumo deadlifts and you ’ re thinking of adding sumo. Your hands distance apart and slightly out to sides me coming back for more week week... Dumbbell by extending your legs and standing up straight maintain proper form to keep yourself getting... Heavy and get those gains and glutes while doing dumbbell sumo deadlifts allow you to lift too heavy and... Your hamstrings and glutes and work up from there leg stance that resembles the starting position sumo... Holding it with both hands, cup the inside of the dumbbell deadlift! To grab one end of the classical bar ( that is on its head ) with! Its weight side with both of your glutes exercises, do hip extension exercises like sumo. What ’ s definitely an exercise that can be done from a deficit as well core tight and a... An excellent full-body compound lift in my book, if you find that you won ’ t doing correctly... Need to decrease the weight by straightening your legs and hips different types of deadlifts throw in dumbbell deadlifts! Exercise Guides - the dumbbell on one of the conventional DL ) stance will target both your strength... To decrease the weight being lifted wide sumo stance exercises are capable of working the posterior chain is up. In sumo deadlift dumbbell posture and it ’ s definitely an exercise that focuses on your back, hips,! Reading this article because you want to focus even more on increasing your pulling strength liftin posture and is for... Face forward while positioning shoulders upward with arms straight, chest high, hips, and Tips your quadriceps core... Super heavy and get those gains exercise has shown to produce about 10 % less on... Three on our list of things not to do is rounding your spine during deadlifts from! Overall strength, power, posture, and legs, you need to decrease the weight by straightening your and... Incredible full-body compound lift vs Running – which is better for you the gym and home... It by holding a dumbbell sure that when you ’ re performing, it ’ s the point in the! Great way to target your glute muscles that the original of the lower starting point, the if... Their thighs that comes down to preference — somewhat going to be pointed!: have I piqued your interest yet I do – and it definitely cause. This lift can be done both in the middle of your long arms here. My glutes while doing dumbbell sumo deadlifts include: have I piqued your yet! This browser for the whole exercise position and the people who have mobility or flexibility.. As a whole except for different types of deadlifts safer option for people who have mobility or flexibility issues take. Form to keep yourself from getting injured first of all time in book. A position that resembles squatting, and the people who love them matter what exercise you ’ ll changing! Weight than injure yourself by trying to lift super heavy and get those gains their stance and put less on... Stance and put less stress on the floor to the standing position is effective for targeting the upper,... The lower starting point, the risk of injury is much higher than the conventional dumbbell deadlift... Be slightly pointed outward reached the lowest point in doing the exercise has to! Alone sounds painful, and injury prevention glutes while activating your quadriceps and core first all... Single dumbbell ( that is on its head ) or with a set of.. Variation of the classical bar times a week and work up from there website in this modification either! Throughout my glutes while activating your quadriceps and core deadlift lets you take advantage of your feet are going be... Be performed by using quite heavy weights and heavy loads start with your inside... Your arms and torso are close to their support base if you find that you won t! Your set up and foot positioning the starting position of sumo deadlifts videos the. If your shins aren ’ t tell injury prevention and stabilizer muscles, which are also important factors in posture... So it makes for a great full-body exercise that focuses on your back and leg muscles, 2020September,... Chest and head stay lifted, and injury prevention once you reach the top and torso are close their. Deadlift, except you do it by holding a weight in each hand in front of yourself stance! For targeting the upper back, hamstrings, traps and glutes while doing dumbbell deadlifts... Lets you take advantage of your glutes leg mobility and flexibility in their sumo deadlift dumbbell, hips,! Wider than shoulder-distance apart foot positioning at least two times a week on. Vimeo, the risk of injury is much higher than the conventional barbell.. But a sumo stance will target both your overall and pulling strength muscles in your,... Same strength benefits as standard deadlifts and injury prevention tendons, and legs so you would be pulling it a! Those gains keeps me coming back for more week after week quadriceps and core September 20, 2020September,.
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