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. Well, first of all in this modification, either a single or a set of dumbbells are used instead of the classical bar. It’s an extra-wide leg stance that resembles the starting position of sumo wrestlers (hence the name). But in reality, sumo deadlifts provide the same results and are a safer option for many people. Required fields are marked *. Hinge your upper body forward from your hips and squat down a little. Your toes should be slightly pointed out. Grasp the dumbbell from its weight side with both of your hands. Dumbbell sumo deadlifts are the greatest of all time in my book, if you can’t tell! It will increase your hip and leg mobility and flexibility. Hiking vs Running – Which is Better For You? A belt is great for conventional and sumo deadlifts with a barbell to dumbbell deadlifts in potentially the 100s of pounds. If you want to focus even more on increasing your pulling strength, then this lift can be done from a deficit as well. Squat down and grasp bar between legs with shoulder width mixed grip. If you find that you round your back, you need to decrease the weight being lifted. Sumo Deadlift … This exercise is very similar to the Romanian deadlift except that you position your feet wider than shoulder-width apart. Your feet are going to be just wider than shoulder-width apart and your toes are going to be slightly pointed outward. 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. The idea behind this variation is to elevate yourself relative to the weight so you would be pulling it from a deficit. January 2019. How to do Dumbbell sumo Deadlift. 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. So it makes for a great at-home alternative for the barbell DL. It’s better to do the exercise correctly at a lower weight than injure yourself by trying to lift too heavy. As always, safety is key. Stand in a wide stance. Also, you can use kettlebells or other pieces of equipment instead of dumbbells. Some people might try to tell you that the original deadlift will provide better results. Dumbbell Single-Leg Deadlift. It will train your muscles from head to toe with the main effort going on your back and legs. BB Barbell SUMO DEADLIFT to UPRIGHT ROW FB. The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. lift and dumbbell deadlift–your foot position and the way you hold the dumbbell. Bend through the hips and knees. Just like the conventional deadlift, this dumbbell variation is an excellent full-body compound lift. Because of the lower starting point, the risk of injury is much higher than the conventional dumbbell sumo deadlift. Once you’ve reached the lowest point in your squat, extend back up to standing. To help yourself do this, squeeze the glutes hard once you reach the top. Keep your core tight and lift the dumbbell by extending your legs and standing up straight. Don’t take a too wide stance. 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. Keep your chest up and your head in a neutral position. Which is what keeps me coming back for more week after week! Save my name, email, and website in this browser for the next time I comment. Stand with your feet together, holding a weight in each hand in front of … 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. You won’t bend your knees quite as much to reach the bar, and you’ll have an easier time keeping your chest up. Imagine pushing through the floor. How Do You Do Sumo Deadlifts with Dumbbells? Also, the lift will help strengthen your entire core and stabilizer muscles, which are also important factors in our posture. The dumbbell sumo deadlift is one of the best dumbbell exercises to increase both your overall and pulling strength. Deficit Deadlift. 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. Last, but not least, dumbbell sumo deadlifts allow you to lift super heavy and get those gains. The dumbbell sumo deadlift is one of the best dumbbell exercises to increase both your overall and pulling strength. Start with lighter weights and work up from there. Your posterior chain is made up of all the muscles, tendons, and ligaments on your backside. In addition, they are much easier on the spine since your arms and torso are close to their support base. This is usually done by either standing on blocks or weight lifting plates. Liked this article? That means you are placing a lot less stress on both your spine and lower back muscles while lifting the weight. Do not round your back keep it straight and in a natural position. Face forward while positioning shoulders upward with arms straight, chest high, hips low, and back straight. Dumbbell sumo deadlifts are the greatest of all time in my book, if you can’t tell! 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. Home - Exercise Guides - The Dumbbell Sumo Deadlift: How To Do, Benefits, And Tips. The lift trains pretty much every muscle in your body, whit the main effort going on your back and leg muscles. Planks vs Crunches – Which Is Best For Your Core? 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. It will improve your posture. Number three on our list of things not to do is rounding your spine during deadlifts. Benefits of sumo deadlifts include: Have I piqued your interest yet? So technique and proper form are everything in this exercise. It’s important to recognize that while the two deadlift styles look different there are two main similarities. Comments and tips. Position feet under bar with very wide stance. The sumo dumbbell deadlift is a great leg and back accessory exercise to add to your workout. It can be done by using quite heavy weights and heavy loads. Your feet should be wider than your shoulders. It’s definitely an exercise that you won’t regret adding in to your workout! 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. If you’re thinking of adding dumbbell sumo deadlifts to your workout, it’s important to do them correctly. Slowly lower the weight back down and repeat. Your weight should remain in your heels. The wide sumo stance will target both your quads and glutes more than the conventional version. In this exercise guide, we will be focusing on how to perform the single dumbbell sumo deadlift. Sumo Deadlift. This time, you will be using one dumbbell and it’s going to be placed vertically between your feet. No matter what exercise you’re performing, it’s important to maintain proper form to keep yourself from getting injured. Well, for starters, the exercise has shown to improve posture and is better for people who have mobility or flexibility issues. This week I’m writing about the different techniques regarding the five major lifts: back squat, deadlift, bench press, clean & jerk, and snatch. The deficit deadlift is an alternative to the barbell deadlift placing greater emphasis … Plus, what’s the point in doing the exercise if you aren’t doing it correctly? It’s an advanced and much more challenging variation of the original. The sumo dumbbell deadlift is no exception here. Just like squats, there are plenty of different variations when it comes to the deadlift. 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