Dumbbell Deadlift (Sumo)

The wide-stance hinge — targets inner thighs and glutes with an upright torso and accessible equipment

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⚡ Quick Reference

Aspect	Details
Pattern	Hip Hinge (Wide Stance)
Primary Muscles	Glutes, Adductors, Hamstrings
Secondary Muscles	Quads, Erector Spinae, Lats
Equipment	Dumbbell(s)
Difficulty	⭐ Beginner-Friendly
Priority	Common

Movement Summary

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🎯 Setup

Starting Position

1. Dumbbell position: Single dumbbell on floor centered in front of you
   • Or two dumbbells positioned between your legs
2. Stance: Wide stance — significantly wider than shoulder-width
   • Roughly 1.5-2x shoulder width
3. Foot angle: Toes turned out 30-45 degrees
   • Knees will track over toes in this direction
4. Descent: Squat/hinge down, keeping chest up and torso upright
   • More vertical than conventional deadlift
5. Grip: Neutral grip on dumbbell handle (or handles if using two)
   • Arms inside knees, hanging straight down
6. Back position: Chest proud, shoulders back, neutral spine
7. Create tension: Deep breath, brace core before pulling

Equipment Setup

Equipment	Setting	Notes
Single Dumbbell	Vertical between legs	Most common setup for sumo DB deadlift
Two Dumbbells	Both between legs	Alternative setup, harder on grip
Weight	Conservative initially	Balance and adductor flexibility matter

Setup Cue

"Wide stance, toes out, chest proud — think of it as a wide squat where you pull the weight up"

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🔄 Execution

The Movement

Setup Phase

What's happening: Getting into the wide-stance starting position

1. Place dumbbell on floor in front of you
2. Step into wide stance, dumbbell centered between feet
3. Turn toes out 30-45°, knees tracking same direction
4. Squat/hinge down, maintaining upright torso
5. Grip dumbbell with both hands, neutral grip
6. Big breath into belly, brace core maximally
7. Pull slack — feel tension before lifting

Tempo: Take time to set up properly

Feel: Inner thighs stretched, glutes loaded, chest up

Pull Phase

What's happening: Driving up through heels and extending hips

1. "Push floor away" — drive through heels and mid-foot
2. Extend hips and knees simultaneously
3. Keep chest up, torso stays relatively upright
4. Dumbbell travels straight up between legs
5. Breathing: Hold breath throughout the pull
6. Keep weight in heels, not toes
7. Knees track over toes (don't cave in)

Tempo: 1-2 seconds (powerful, controlled)

Feel: Glutes and inner thighs driving, quads assisting

Critical: More upright torso than conventional deadlift

Lockout

What's happening: Standing tall with full hip extension

1. Hips and knees fully extended
2. Standing tall, shoulders back
3. DO NOT hyperextend back — neutral spine
4. Squeeze glutes hard at the top
5. Dumbbell hangs in front of pelvis

Common error here: Leaning back. Just stand tall and squeeze glutes.

Lowering

What's happening: Controlled descent back to starting position

1. Push hips back, begin the hinge
2. Bend knees, tracking over toes
3. Maintain upright chest throughout
4. Dumbbell lowers straight down between legs
5. Breathing: Exhale on descent or hold and reset
6. Keep weight in heels
7. Inner thighs control the descent

Tempo: 2-3 seconds (controlled)

Feel: Eccentric stretch in glutes and adductors

Note: Can touch floor for reset or use touch-and-go

Key Cues

Primary Cues

• "Knees out, track over toes" — prevents knee valgus
• "Chest stays proud" — maintains upright torso
• "Spread the floor apart" — activates glutes and adductors
• "Heels down, push earth away" — proper drive mechanics

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-1	1s up, no pause, 2s down, 1s reset
Hypertrophy	2-1-3-0	2s up, 1s pause at top, 3s down, continuous tension
Endurance	1-0-1-0	Continuous movement, no pauses

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension and external rotation	█████████░ 90%
Adductors	Hip adduction, stabilization in wide stance	████████░░ 80%
Hamstrings	Hip extension assistance	███████░░░ 70%

Secondary Muscles

Muscle	Action	Activation
Quads	Knee extension, especially from bottom	██████░░░░ 65%
Erector Spinae	Maintain upright torso	██████░░░░ 60%
Lats	Keep weight close, torso stability	█████░░░░░ 50%

Stabilizers

Muscle	Role
Core	Maintains torso position and transfers force
Forearms/Grip	Holds dumbbell throughout full ROM
Hip Stabilizers	Control wide stance, prevent knee valgus

Sumo vs Conventional Differences

Sumo stance emphasizes:

• Adductors (inner thighs) — much higher activation than conventional
• Glutes — especially in external rotation function
• Quads — more involvement due to upright torso
• Less lower back — more vertical spine position

Trade-off: Requires good hip mobility and adductor flexibility

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Knees caving inward	Valgus collapse, knees track inside toes	Knee strain, loss of power, adductor injury risk	"Knees out," strengthen glutes, reduce weight
Stance too wide	Can't maintain form, excessive stretch	Poor mechanics, injury risk	Reduce stance width to comfortable range
Leaning too far forward	Losing upright torso position	Defeats purpose of sumo, back stress	"Chest up," improve mobility, lighter weight
Rising on toes	Weight shifts forward	Balance loss, reduces glute activation	"Heels down," cue proper weight distribution
Toes not turned out enough	Knees can't track properly	Knee stress, limits depth	Turn toes out 30-45°, match foot and knee angle

Most Common Error

Knees caving in (valgus) — this is dangerous and inefficient. Film yourself from the front. Your knees must track over your toes. If they collapse inward, reduce weight and strengthen your glutes.

Self-Check Checklist

• Stance is wide but comfortable (can maintain form)
• Toes are turned out 30-45 degrees
• Knees track over toes throughout entire movement
• Weight stays in heels (not rising on toes)
• Chest stays up, torso relatively upright
• Feel it in glutes and inner thighs (not just lower back)

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🔀 Variations

By Equipment

Single Dumbbell (Standard)

Aspect	Details
Setup	One dumbbell between legs
Grip	Both hands on one handle
Best For	Most people, standard setup
Load	Limited by single dumbbell weight available

Two Dumbbells

Aspect	Details
Setup	Two dumbbells between legs
Grip	One hand on each handle
Best For	When single DBs aren't heavy enough
Challenge	Harder on grip, balance

Kettlebell

Aspect	Details
Setup	Single kettlebell between legs
Grip	Both hands on handle (like goblet position)
Best For	Similar feel, often available in gyms
Benefit	Handle shape sometimes more comfortable

By Stance Width

Sumo (This Exercise)

Aspect	Details
Width	1.5-2x shoulder width
Toe Angle	30-45° out
Best For	Adductor development, upright torso
Emphasis	Glutes, adductors, less back stress

Conventional Stance

Aspect	Details
Width	Hip to shoulder width
Toe Angle	5-15° out
Best For	More traditional deadlift feel
Emphasis	Hamstrings, posterior chain

Key difference: Different variation, covered in separate exercise

By Training Purpose

Strength Focus

Variation	Change	Why
Heavy Load	6-10 reps, heavy DB	Build strength through pattern
Pause at Bottom	2s pause in bottom position	Eliminate bounce, strength from stretched position
Slow Eccentric	4s lowering phase	Build strength and control

Hypertrophy Focus

Variation	Change	Why
Higher Reps	12-15 reps	More time under tension for glutes/adductors
Continuous Tension	Don't touch floor between reps	Maintain constant muscle tension
Tempo	2-1-3 tempo	Maximize muscle damage and growth

Mobility/Warm-up

Variation	Change	Why
Bodyweight	No weight, focus on depth	Hip and adductor mobility work
Light High-Rep	20+ reps with light DB	Movement prep, blood flow
Pulsing	Small pulses at bottom	Active stretching, activation

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	6-10	2-3 min	Heavy DB	1-2
Hypertrophy	3-4	10-15	90s-2min	Moderate DB	2-3
Endurance	2-3	15-20+	60-90s	Light DB	3-4
Mobility/Activation	2-3	15-20	60s	Light DB or BW	4-5

Workout Placement

Program Type	Placement	Rationale
Lower Body	First or second exercise	Primary compound movement
Leg Day	Main hip hinge movement	Less technical than barbell sumo
Glute Focus	First exercise	Excellent glute and adductor developer
Full-Body	Lower body primary movement	Compound lift for posterior chain

Programming Advantage

Sumo DB deadlifts are excellent for:

• Glute and inner thigh development
• People with longer torsos (more upright position)
• Those with lower back sensitivity
• Adding variety to deadlift training
• Home workouts with limited equipment

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets, focus on form and mobility
Intermediate	2x/week	3-4 sets, progressive overload
Advanced	1-2x/week	3-4 sets, often as accessory to barbell work

Progression Scheme

Progressive Overload

Prioritize quality over quantity — knees tracking properly and full depth matter more than weight. Don't sacrifice form for heavier dumbbells.

Sample Progression

Week	Weight	Sets x Reps	Notes
1	50 lbs	3x12	Establish baseline, nail form
2	55 lbs	3x12	Add 5 lbs
3	60 lbs	3x12	Continue progression
4	40 lbs	3x12	Deload week (70-75%)
5	65 lbs	3x12	Resume progression
6	65 lbs	3x15	Increase reps if weight plateaus

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Goblet Squat	Learning wide-stance pattern, less hip mobility needed
Bodyweight Sumo Squat	True beginner, mobility work
Dumbbell Deadlift (Conventional)	Sumo stance feels uncomfortable

Progressions (Harder)

Exercise	When Ready	Link
Barbell Sumo Deadlift	Mastered DB version, ready for heavier loads
Deficit Sumo Deadlift	Want increased ROM and deeper stretch
Paused Sumo Deadlift	Build strength from bottom position

Alternatives (Same Goal, Different Movement)

Glute/Adductor Focus

Alternative	Why It's Similar
Goblet Squat	Wide stance, upright torso, glute/adductor work
Sumo Deadlift (Barbell)	Same pattern, heavier loads possible
Dumbbell Plie Squat	Very similar, more squat-like

Posterior Chain

Alternative	Focus
Romanian Deadlift	Hamstring-focused hinge
Hip Thrust	Glute-dominant hip extension
Dumbbell Deadlift (Conventional)	Traditional stance deadlift

Single-Leg Options

Alternative	Benefit
Single-Leg RDL	Unilateral posterior chain
Bulgarian Split Squat	Single-leg strength, glute focus

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Hip impingement	Wide stance may aggravate	Use conventional stance instead
Adductor strain	Can re-injure if not healed	Wait for healing, very gradual return
Knee valgus issues	Wide stance can worsen if weak glutes	Strengthen glutes first, narrower stance initially
Poor hip mobility	Can't achieve depth safely	Mobility work, start with goblet squats

Stop Immediately If

• Sharp pain in inner thigh/groin (adductor strain)
• Hip pinching or clicking with pain
• Knee pain (especially inside knee)
• Sharp lower back pain
• Inability to keep knees tracking over toes

Injury Prevention

Strategy	Implementation
Proper stance width	Wide but comfortable — don't force excessive width
Knee tracking	Knees must track over toes — never collapse inward
Gradual progression	Don't jump into heavy weights or max width
Mobility work	Hip and adductor flexibility crucial
Glute strength	Strong glutes prevent knee valgus

Safety Advantages

Why sumo DB deadlift is relatively safe:

• More upright torso (less lower back stress than conventional)
• Lighter loads with dumbbells (less absolute stress)
• Can easily drop weights if needed
• Self-limiting (flexibility determines depth)
• Teaches proper knee tracking

Safety Note

The sumo stance is actually gentler on the lower back than conventional due to the upright torso. However, it demands respect for hip and adductor mobility.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension + External Rotation	90-100° flexion, significant external rotation	🔴 High
Knee	Flexion/Extension	70-90° flexion	🟡 Moderate
Ankle	Dorsiflexion	10-15°	🟡 Moderate
Spine	Neutral maintenance	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion + external rotation	Can do bodyweight sumo squat to parallel	Hip flexor stretches, 90/90 stretches
Adductors	Good flexibility	Can comfortably hold wide stance	Butterfly stretch, frog stretch, cossack squats
Ankle	10-15° dorsiflexion	Knees can track forward over toes	Ankle mobility drills, wall stretches

Mobility is Key

Sumo stance REQUIRES good hip mobility and adductor flexibility. If you lack this, work on mobility while using conventional stance, or use a narrower "semi-sumo" position.

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❓ Common Questions

How wide should my stance be?

General guideline: 1.5-2x shoulder width, but it varies:

Factors affecting optimal width:

• Hip mobility (more mobility = can go wider)
• Torso/leg length ratio (longer torso = wider often works better)
• Adductor flexibility
• Personal comfort

How to find yours:

• Start shoulder-width and gradually widen
• Stop when you can't maintain form or knees tracking
• Should feel stable and powerful, not unstable

There's no universal "correct" width — find what works for your body.

Should I use one or two dumbbells?

Single dumbbell (most common):

• Easier to manage
• Simpler setup
• Limited by heaviest dumbbell available

Two dumbbells:

• Can use more total weight
• Harder on grip
• Requires more balance

Most people use a single dumbbell. Progress to two dumbbells if you've maxed out available single-dumbbell weights.

My knees keep caving in — what should I do?

Knee valgus (caving in) is a common and serious issue:

Immediate fixes:

• Reduce weight significantly
• Use verbal cue: "Knees out" or "Spread the floor"
• Place resistance band around knees as reminder

Long-term solutions:

• Strengthen glutes (clamshells, hip abductions, glute bridges)
• Practice bodyweight sumo squats with perfect form
• Possibly narrow your stance slightly

Never continue with knees caving in — this leads to injury.

Is sumo or conventional better for glutes?

Both are excellent, but sumo has advantages:

Sumo stance:

• More glute activation in external rotation
• Hits glutes from different angle
• Also targets adductors (inner thighs)
• More upright = potentially better glute squeeze at top

Conventional:

• More hamstring involvement
• Longer range of motion typically
• More posterior chain emphasis

Best approach: Use both for complete development.

I feel it in my quads more than glutes — is that wrong?

Not necessarily wrong, but adjust if you want more glute focus:

To increase glute activation:

• Push hips back more at the bottom
• Drive through heels (not toes)
• Squeeze glutes hard at lockout
• Cue "spread the floor apart"
• Reduce knee bend slightly (more hinge, less squat)

Some quad involvement is normal with sumo due to the upright torso. But glutes should be the primary driver.

Can I do sumo deadlifts every leg day?

Yes, with proper programming:

If using as primary movement: 1-2x per week

• Heavy day (6-10 reps)
• Light day (12-15 reps) optional

If using as accessory: 2-3x per week is fine

• After main lifts
• Focus on higher reps (10-15+)
• For glute and adductor development

Listen to your body — adductors and hips need recovery too.

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📚 Sources

Biomechanics & Muscle Activation:

• Escamilla, R.F. et al. (2002). A three-dimensional biomechanical analysis of sumo and conventional style deadlifts — Tier A
• McCurdy, K. et al. (2018). EMG comparison of deadlift variations — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training — Tier A
• Stronger by Science — Greg Nuckols — Tier B
• Bret Contreras Glute Lab — Tier B

Technique:

• Powerlifting USA Technical Articles — Tier C
• Starting Strength Resources — Tier C

Safety:

• NSCA Position Statement on Injury Prevention — Tier A
• McGill, S. (2015). Back Mechanic — Tier A

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For Mo

When to recommend this exercise:

• User wants to target glutes and inner thighs
• User has longer torso relative to legs
• User has lower back sensitivity (sumo is easier on back)
• User wants variety in deadlift training
• User has dumbbells or kettlebells but no barbell
• User is looking for accessible glute/adductor work

Who should NOT do this exercise:

• Hip impingement issues → Recommend Conventional Deadlift
• Acute adductor strain → Wait for healing
• Severe knee valgus that doesn't correct with cueing → Strengthen glutes first, use conventional
• Very limited hip mobility → Work on mobility, use Goblet Squat instead

Key coaching cues to emphasize:

1. "Wide stance, toes out 30-45 degrees"
2. "Knees track over your toes — never cave inward"
3. "Chest stays proud and upright"
4. "Drive through heels, spread the floor apart"
5. "Squeeze glutes hard at the top"

Common issues to watch for in user feedback:

• "My knees hurt" → Check for knee valgus; likely needs glute strengthening or narrower stance
• "I feel it all in my quads" → Not enough hip hinge; cue hips back, heels down
• "I can't get deep enough" → Mobility limitation; suggest goblet squats or conventional stance
• "My inner thighs are sore" → Normal! Adductors are highly active in sumo

Programming guidance:

• Pair with: Quad-dominant movements (squats, leg press), upper body work
• Avoid same day as: Heavy conventional deadlifts (redundant), other heavy adductor work
• Typical frequency: 1-2x/week as main movement, 2-3x as accessory
• Place early in workout for strength, later for hypertrophy
• Excellent for glute-focused training blocks

Progression signals:

• Ready to progress when: Perfect form (knees tracking, full depth), 3-4x12 with control
• Progress to: Barbell sumo deadlift for more loading
• Regress if: Can't maintain knee tracking, inadequate depth, hip/adductor pain
• Consider keeping long-term: Even advanced lifters use for high-rep glute/adductor work

Red flags:

• Knees caving in → immediate correction needed; stop and fix
• Rising on toes → weight distribution issue, reduce load
• Inner thigh sharp pain → possible adductor strain; stop immediately
• Excessive forward lean → losing upright position; reduce weight or check mobility
• Hip pinching → impingement concern; stop and assess

Strategic uses:

• Glute and adductor hypertrophy work
• Deload variation from heavy barbell deadlifts
• Teaching proper knee tracking (very visible in wide stance)
• Home workout primary lower body exercise
• Variety in deadlift pattern for different stimulus

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Last updated: December 2024