The Dumbbell Sumo Deadlift for Beginners

The sumo deadlift is a great full-body strength exercise and one that a lot of powerlifters, Olympic lifters and CrossFit enthusiasts use. While most people do the sumo deadlift with a barbell, it is possible to do it with a kettlebell or a dumbbell if space is at a premium or if you are lifting smaller weights than a barbell could accommodate.

The dumbbell sumo deadlift is a good option for beginners because it gives you a lot of freedom to select the weight that you want to use. To perform this exercise, you would adopt the traditional sumo stance with your feet wide apart and your toes pointed outwards. Bend at the knees slightly, and also at the hips (you should keep your butt high).

The dumbbell should be positioned between your feet, standing on one end rather than lying in the normal position. Grab the upper end of the dumbbell with both hands. Tense your core, and hinge at the knees to stand up, keeping your back straight and your chest and head up. Put the dumbbell down again by lowering your hips while keeping a neutral spine. Repeat for 10 to 12 repetitions per set, and aim to do three sets of the exercise.

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