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.
How to Do Dumbbell Sumo Pull Through
- 1Setup
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.
- 2Setup
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.
- 3
Drive through your heels and powerfully extend your hips forward, pulling the dumbbell up and back through your legs as you stand upright.
- 4
Squeeze your glutes forcefully at the top of the movement, ensuring full hip extension without hyperextending your lower back.
- 5
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.
Variations
Dumbbell Sumo Squat
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Dumbbell Hip Thrust
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