Last, but not least, dumbbell sumo deadlifts allow you to lift super heavy and get those gains. 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. With a hex bar deadlift your hands are at your sides, much like a dumbbell deadlift. It’s an extra-wide leg stance that resembles the starting position of sumo wrestlers (hence the name). Well, first of all in this modification, either a single or a set of dumbbells are used instead of the classical bar. Face forward while positioning shoulders upward with arms straight, chest high, hips low, and back straight. The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. The sumo deadlift is a deadlift variation that helps you lift more weight. 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. Place two dumbbells on the floor in a vertical position. Liked this article? Also, the lift will help strengthen your entire core and stabilizer muscles, which are also important factors in our posture. Your weight should remain in your heels. This deadlift can be performed by using either a single dumbbell (that is on its head) or with a set of dumbbells. Just like squats, there are plenty of different variations when it comes to the deadlift. Position feet under bar with very wide stance. Doing a standard deadlift can make you feel somewhat restricted. It will focus more on your back and hip muscles. All the muscles in your posterior chain are crucial for strength, power, posture, and injury prevention. Required fields are marked *. Hinge your upper body forward from your hips and squat down a little. Stand with your feet together, holding a weight in each hand in front of … But in reality, sumo deadlifts provide the same results and are a safer option for many people. What Is A Sumo Deadlift? Make sure that when you’re finishing (standing) during the deadlift you are extending at the hips and not the spine. The dumbbell should be placed between your feet. Increased glutes and quads development. Standard deadlifts require your torso and arms out in front of you, which can alter your support. That makes this exercise a great deadlift variation for people who have existing back injuries or other lower back problems. This move also targets slightly different areas of your glutes. But there is definitely such a thing as too wide of a stance. There are a few different dumbbell sumo deadlift variations that you can try. Instead of placing your feet inside of the dumbbells, they will be outside. Deadlifts are phenomenal. The sumo dumbbell deadlift is no exception here. Decreased lumbar and lower back stress compared to other deadlift variations. The dumbbell sumo deadlift is a popular variation of the much-loved sumo deadlift (which itself is a variation of the conventional dl). Dumbbell sumo deadlifts are the greatest of all time in my book, if you can’t tell! The idea behind this variation is to elevate yourself relative to the weight so you would be pulling it from a deficit. In this exercise guide, we will be focusing on how to perform the single dumbbell sumo deadlift. It’s important to recognize that while the two deadlift styles look different there are two main similarities. Number three on our list of things not to do is rounding your spine during deadlifts. This exercise is very similar to the Romanian deadlift except that you position your feet wider than shoulder-width apart. This is usually done by either standing on blocks or weight lifting plates. Do not round your back keep it straight and in a natural position. It’s definitely an exercise that you won’t regret adding in to your workout! Secondly, this DL type uses something called a sumo stance. Deficit Deadlift. Comments and tips. 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. The dumbbell sumo deadlift is one of the best dumbbell exercises to increase both your overall and pulling strength. Imagine pushing through the floor. Once you’ve reached the lowest point in your squat, extend back up to standing. Dumbbell Single-Leg Deadlift. It will train your muscles from head to toe with the main effort going on your back and legs. Squat down and grasp bar between legs with shoulder width mixed grip. Don’t take a too wide stance. The lift will help you increase your pulling strength. Your feet are going to be just wider than shoulder-width apart and your toes are going to be slightly pointed outward. BB Barbell SUMO DEADLIFT to UPRIGHT ROW FB. It increases your pulling strength. It can be done by using quite heavy weights and heavy loads. Place a dumbbell on one of its ends in front of yourself. It will increase your liftin posture and increase the time under tension. Sumo Deadlift. I do – and it’s known as a deadlift. Resistance Band Deadlift - Exercise Guide,…, The Best Deadlift For Glutes! If you find that you round your back, you need to decrease the weight being lifted. It’s an advanced and much more challenging variation of the original. The deficit deadlift is an alternative to the barbell deadlift placing greater emphasis … 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. It’s performed the same way as the standard deadlift, except you do it by holding a dumbbell. The nice thing about an upright row is that you can complete it anywhere — you’ll just need a barbell (or dumbbell or kettlebell). Which is what keeps me coming back for more week after week! Kettlebell Sumo Squat. Well, for starters, the exercise has shown to improve posture and is better for people who have mobility or flexibility issues. Your feet should be a little wider than shoulder-distance apart. Make sure dumbbells should be between your legs. Keep your core tight and lift the dumbbell by extending your legs and standing up straight. This time, you will be using one dumbbell and it’s going to be placed vertically between your feet. Make sure the chest and head stay lifted, and lower down until the dumbbell passes through the knees. But throw in dumbbell sumo deadlifts and you’ll be changing the game. The Sumo dumbbell deadlift is another great way to target your glute muscles. But sumo deadlifts allow you to have a wider stance and put less stress on the lower back and spine. 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. It will increase your hip and leg mobility and flexibility. 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). 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. Deficit Deadlifts involve standing on a small box or a plate to increase the distance … Stand upright with your feet wider than shoulder-width apart and slightly out to sides. 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. Dumbbell sumo deadlifts have the same strength benefits as standard deadlifts. Benefits of sumo deadlifts include: Have I piqued your interest yet? Bend at the hips to grab one end of the dumbbell with both hands and arms hanging in front of you. This week I’m writing about the different techniques regarding the five major lifts: back squat, deadlift, bench press, clean & jerk, and snatch. 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. Do you have a favorite exercise? It’s an incredible full-body compound lift and one of the best alternatives to the conventional barbell DL. The word hyperextending alone sounds painful, and it definitely can cause some issues when done while performing barbell sumo deadlifts. … Also, the lift places a lot more stress on your lower back, so it might not be suitable for people with lower back issues. That means you are placing a lot less stress on both your spine and lower back muscles while lifting the weight. January 2019. Save my name, email, and website in this browser for the next time I comment. Kettlebell Sumo Squat. Here’s a few common mistakes people make when doing sumo deadlifts: So here’s the thing, you want a wide stance. 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. This killer workout is effective for targeting the upper back, hamstrings, traps and glutes. Your feet should be wider than your shoulders. 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. 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. How does it differ from the conventional lift? Your stance should be a little wider than your shoulders. You can also either use one or two dumbbells for this DB deadlift. So technique and proper form are everything in this exercise. Lift the weight by straightening your legs and hips. Also, you can use kettlebells or other pieces of equipment instead of dumbbells. Stress upon the spinal extensors in comparison to the standing position exercise strengthens your hips and not spine. Standing up straight great deadlift variation for people who have existing back injuries or other pieces of equipment of... 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