It’s another Training Tip Tuesday and today we are breaking down the Sumo Dumbbell Deadlift. If you’re not already familiar with traditional deadlifts, take a moment and peruse this form guide before you take a stab at this variation.
Setting Up the Sumo Dumbbell Deadlift
To set up you’re going to stand in a wide second position (feet wider than hips, and turned out!).
From here, you will perform that classic deadlift hip hinge movement by hinging your hips backward and pushing them forward to complete the rep.
For the ballerinas reading, don’t give me a 180-degree turnout! Instead, about 45 degrees with a braced booty at the top is going to set you up perfectly! With Sumo dumbbell deadlifts you might have a little bit more knee bend than usual- but that’s okay!
The most important part about this is that, despite the knee bend, that the sumo dumbbell deadlift remain a hip-hinge exercise and not a squat!
Let’s Add Some Weight!
Next, grab your weight! You can use a dumbbell or kettlebell. Hold the weight with both hands so it’s centered between your legs. As you hinge your hips, try to keep the weight in line with your heels.
Don’t forget to keep a hollow, braced core to support your back as you lift!
Not feeling confident? Follow along with this form video and let Coach Amber walk you through it!
And that’s all there is to the sumo dumbbell deadlift! You think you’ll incorporate it into your next workout? If you do, let us know! Shoot us a message or tag us on Instagram @Dancerswholift.
Ready for more training tips but don’t want to wait a whole week? Give these a read: This Is How to Breathe When Lifting Weights, Should I Be Sore After Every Workout?: The Surprising Truth Most Dancers Don’t Know, Leg Day: Perform At Your Own Risk