Monday, February 21, 2011

How To Do Dumbbell Sumo Deadlifts



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Last week I talked about how to do dumbbell Romanian deadlifts. Today I'm going to show you how perform dumbbell sumo deadlifts. This exercise is good for people with long torsos and short arms. They have other benefits, too.

Benefits of the Sumo Deadlift:

  • strengthens glutes
  • strengthens hamstrings
  • strengthens lower back
  • strengthens core
  • strengthens obliques
  • strengthens forearms
  • stimulates growth hormone production

This is an exercise that you should add to your strength training routine.

How To Do Dumbbell Sumo Deadlifts

Some people use a single dumbbell and that's fine, but if your goal is to progress to barbell deadlifts (and I hope it is), you'll need to simulate the barbell exercise as much as possible. Grab a light weight dumbbell. Place it on the floor in front of you. Now spread your legs slightly further than shoulder width apart. Imagine how a sumo wrestler stands when he's getting in position for a match. Now bend the knees and pick up the dumbbell. Your arms should be between your legs. Now, using your glutes, push yourself to an upright position. Hold that position for a moment then lower the dumbbell to the floor again. Repeat this for 10 reps.

After you've done this, grab a heavier dumbbell. You want to the weight to be heavy enough that you'll be exerting effort to accomplish 4 - 6 reps. Go for 5 reps of this exercise. The sumo deadlift might be physically taxing for beginners, so don't be surprised if the number of reps decreases each time you do another set. That's okay. You don't want the exercise to be too easy, elsewise it wouldn't do you any good. By the time you've finished up five sets, you should be feeling it in your hamstrings. Now you can do other exercises.

The sumo deadlift is a compound exercise that builds strength which is useful for overall growth and helps with progression in chest building exercises. You definitely need to do full body exercises because they are an important element of any great chest workout.

Do you want a powerful and sexy body? Then get off the computer and into the weight room. Now would be a good time.

"Great Chest Workouts: How To Do Dumbbell Sumo Deadlifts" copyright 2011 Great Chest Workouts. All Rights Reserved.