Dumbbell Sumo Pull Through

Master the Dumbbell Sumo Pull Through to build powerful glutes and hamstrings. This dynamic exercise uses a wide sumo stance to pull a dumbbell through

IntermediateHips Dumbbell

Movement: Compound
Force: Pull
Per set: 45s
Rest: 1 min

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Variations of Dumbbell Sumo Pull Through

Compound

Dumbbell Sumo Squat

Hips · Thighs · Dumbbell

Intermediate

Compound

Dumbbell Sumo Deadlift

Hips · Dumbbell

Intermediate

Compound

Dumbbell Frog Hip Thrust

Hips · Dumbbell

Intermediate

Compound

Dumbbell Hip Thrust

Hips · Dumbbell

Intermediate

Description

A full-body exercise that targets the glutes and hamstrings, while engaging the core. The exercise is performed in a sumo squat position while pulling a dumbbell through your legs from front to back.

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How to do Dumbbell Sumo Pull Through

01
Setup
Stand in a wide sumo stance with your feet wider than shoulder-width, toes pointed out 45 degrees, and a dumbbell placed on the floor between your feet.
02
Setup
Hinge at your hips with a slight bend in your knees, keeping your back straight and chest up, to grasp the dumbbell with both hands. Your arms should be extended downward.
03
Drive through your heels and powerfully extend your hips forward, pulling the dumbbell up and back through your legs as you stand upright.
04
Squeeze your glutes forcefully at the top of the movement, ensuring full hip extension without hyperextending your lower back.
05
Control the eccentric phase by reversing the motion, hinging at your hips and lowering the dumbbell back to the starting position between your legs.

Tips

Focus on initiating the movement with a hip hinge, driving your hips back, rather than squatting straight down, to maximize glute and hamstring activation.
Maintain a tight core throughout the entire exercise to protect your lower back and ensure efficient power transfer from your hips.
Coordinate your breath: inhale as you hinge down and powerfully exhale as you drive your hips forward and stand up.
Keep your head and neck in a neutral alignment with your spine by looking a few feet in front of you on the floor during the hinge, then straight ahead at the top.

Common mistakes

Rounding the lower back during the hinge can cause injury; instead, keep your chest lifted and maintain a neutral spine by engaging your core.
Turning the exercise into a deep squat rather than a hip hinge reduces glute and hamstring focus; ensure you primarily drive your hips back and keep a slight knee bend.
Using your arms to pull the dumbbell up instead of driving with your hips diminishes the target muscle activation; focus on a powerful hip extension to propel the weight.

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Questions

Is Dumbbell Sumo Pull Through good for beginners?

Dumbbell Sumo Pull Through is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Sumo Pull Through?

You need Dumbbell to perform Dumbbell Sumo Pull Through. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Sumo Pull Through?

Focus on initiating the movement with a hip hinge, driving your hips back, rather than squatting straight down, to maximize glute and hamstring activation. Maintain a tight core throughout the entire exercise to protect your lower back and ensure efficient power transfer from your hips. Coordinate your breath: inhale as you hinge down and powerfully exhale as you drive your hips forward and stand up. Keep your head and neck in a neutral alignment with your spine by looking a few feet in front of you on the floor during the hinge, then straight ahead at the top.

What are common mistakes when doing Dumbbell Sumo Pull Through?

Rounding the lower back during the hinge can cause injury; instead, keep your chest lifted and maintain a neutral spine by engaging your core. Turning the exercise into a deep squat rather than a hip hinge reduces glute and hamstring focus; ensure you primarily drive your hips back and keep a slight knee bend. Using your arms to pull the dumbbell up instead of driving with your hips diminishes the target muscle activation; focus on a powerful hip extension to propel the weight.