ClapMove · clapmove.com
Exercise handout — move better, feel better.
Sumo Deadlift (Dumbbell)
Wide-stance deadlift variation emphasizing glutes and adductors.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
- dumbbells + kettlebell
No equipment? Try: Kettlebell, Barbell
Dosage
4
Sets
8
Reps / Time
90 sec
Rest
2 down / 2 up
Tempo
Step-by-Step Guide
Set up
- Stand with feet wide (1.5x shoulder width)
- Toes pointed out 30-45 degrees
- Hold dumbbell or kettlebell between legs
No image for this step. Follow the written instruction.
Step 1 of 4
Push hips back and lower weight to floor
No image for this step. Follow the written instruction.
Step 2 of 4
Keep chest up and back flat
No image for this step. Follow the written instruction.
Step 3 of 4
Drive through heels and squeeze glutes to stand
No image for this step. Follow the written instruction.
Step 4 of 4
Fully extend hips at top
Breathing
- Inhale at top, brace
- Exhale as you stand
Form Cues
- Knees push out over toes
- Chest stays up
- Drive knees out as you stand
- Squeeze glutes at top
Common Mistakes to Avoid
- Knees caving inward
- Rounding the back
- Not pushing hips back
- Weight too far from body
Safety Information
Keep knees tracking over toes. Stop if groin or back pain.
Progressions
Heavier weight, deficit, barbell sumo
Regressions
Lighter weight, sumo squat without touching floor
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.