This is really where the sumo stance comes into its own. Our recent guide outlines some useful exercises and stretches for knee pain if that is a struggle. Although you may find you can lift more weight than in other deadlift stances, you may find you need to work on your knee range of motion and flexibility before you see such gains. This engages the quads to provide the power to push you up out of the movement.Ī word of caution, due to this increased bend at the knee, and the knee rotation required to point your feet outwards, if you struggle with knee pain, this could be a deal breaker… so practice with no weight first, to ensure you feel comfortable with the full range of motion. Essentially, you are performing a squat to get into the position. The sumo deadlift requires you to bend at the knees more during the initial lift. HamstringsĪlthough variations like the Romanian deadlift or the Straight Leg deadlift will target the hamstrings even more, this muscle group will still be vital for any sort of deadlift. The use of dumbbells as opposed to a barbell also means there is less chance of one side overcompensating for the other, and you’re likely to engage both side of the glutes more evenly. If you want to strengthen, tone or sculpt your derrière, the sumo variation is the way to go. The wide stance of a sumo deadlift will engage the glutes more as you’ll naturally rotate your hips out and adopt an upright position. Like any type of deadlift, the glutes provide a lot of the power to help you push through the floor and pull the weight up. The glutes are quite literally doing a lot of the heavy lifting in this exercise. Dumbbell Sumo Deadlifts Muscles Worked Glutes You may find your legs struggle if you try and incorporate multiple heavy compound lifts on the same day.ġ0 Dumbbell Sumo Deadlifts, 10 Squat Jumps, 10 Devil’s Press, 10 Air Squats – repeated 5 times. The use of dumbbells instead of a barbell also makes them more suitable for at-home workouts.ĭumbbell sumo deadlifts will force your muscles to work hard, so bear that in mind if you’re thinking of pairing it with other heavy lifts. Dumbbell sumo deadlifts can be integrated into all sorts of workouts.
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