Male

Dumbbell Sumo Deadlift

Muscles involved

To safely progress with the dumbbell sumo deadlift, the secret is mastering your wide stance before jumping to heavier weights. Opening your feet wide and keeping your chest high allows you to intensely engage your glutes, hamstrings, and quads throughout the entire path. As you build confidence, you can gradually increase the size of your dumbbells while always focusing on driving through your heels and keeping a neutral spine. Scaling up your training load without compromising your form guarantees steady gains in lower-body strength while keeping your hips and back healthy.

How to do it

1. Stand with feet wide apart, toes pointed out, and hold a dumbbell vertically between your legs with both hands. 2. Keeping your back straight and chest up, lower your hips and grasp the dumbbell, then drive through your heels to stand up straight. 3. Pause at the top of the movement, squeezing your glutes and quads. 4. Lower the dumbbell back to the floor by pushing your hips back and bending your knees.

Equipment required

Mancuernas

Muscles worked

Tips

- Point your toes out slightly and push your knees in line with your toes. - Keep your chest up and your back flat to avoid rounding. - Drive through your heels to lift the weight. - Squeeze your glutes and adductors (inner thighs) at the top of the movement.