The Ultimate Dumbbell Sumo Squat guide with step-by-step instructions and tips&tricks
Squats is one of the three major powerlift exercises.
These exercises will improve your core strength as well as the lower part of your body.
For a more challenging challenge, you might also consider dumbbell sumo.
This variation can make a great addition in your lower-body training program.
Sumo Squat — What is it?
This is the wide-leg straighten variant.
You need to be more upright than usual. Place your feet 3 to 4ft apart with your toes out.
When done properly, the movement is similar in appearance to the beginning of a sumo bout.
There are many different variations and you can do them with or without a load like a dumbbell or kettlebell.
Dumbbell Sumo Squat
- Hold the dumbbell in your other hand.
- Move your feet outward and extend your toes.
- Keep your spine straight.
- Move forward to the hips about 30 degrees.
- Stand by squatting until your legs reach parallel or at a depth that you prefer to reach a standing pose.
- Next, raise your heels up and bring your midfoot forward to get into a standing posture.
Dumbbell Tips and Tricks
- Warm up first before you do any heavier sets.
- Your body weight is sufficient to begin, but not everyone will need extra resistance.
- Two weights are a great way to make the exercise more difficult.
- Proper lifting postures are crucial for safety as well as performance. You should always keep your weights below your center.
- Don’t allow your knees too far in front. This could cause knee discomfort.
- Select the most comfortable position.
Common Mistakes Using Dumbbell Sumo Squat
As with all exercises, it is important that you recognize common mistakes and know how to avoid them.
This will keep you safe and injury-free.
Knees Are Leaning Inwards
This is a common issue with all squats. It should be avoided at all costs.
This can usually be due to tight hips, weak muscles, or too heavy for the lifting force.
The Rounding of the Back
A weak core, poor mobility or excessive weight can make it difficult to do squats.
Focus on form and keep your back straight whenever you move.
Torso Caving Forwards
Squatlifters often lean forward to perform squats because they have tight hips.
Mobility work can be the best treatment.
This can be addressed by strengthening the hips flexors.
Muscles Worked
The dumbbell sumo, or dumbbell squat, is complex and works multiple muscles.
Below is a brief description of each.
Glutes
When lower body activities or exercises are performed, the glutes and hip muscles become activated.
Gluteus maximus is the largest muscle in the hips.
We want to do our best to obtain those highly sought-after steel buns.
Gluteus Maximus functions to extend and rotate the thigh from outside.
Quadriceps
Quadriceps, also known as quads, is the large, multi-muscle group responsible for most of your upper leg mass.
Quadriceps possess four heads: vastus intramedialis; vastus medianlis; vastus collateralis; and rectus foemoris.
These allow you to flex and extend your hips during squats.
These muscles are important for walking, posture, function, and support of your spine and pelvis.
Hamstrings
The quads in the back of your upper leg are located opposite the hamstrings.
It has three heads: semitendinosus and Semimembranosus muscles, and the biceps Femoris muscle.
The hip extension, kneeflexion, walking, and joint stabilization of the hips require the use of the hamstrings.
For athletes, strong hamstring muscles will be essential.
Calves
The calves refer to the lower leg muscles of the soleus or gastrocnemius that are located below the calves.
The most commonly associated with the calf muscles is the gastrocnemius, which is the larger of the two.
It is the visible muscles below the knee.
It has two heads, one medial and one lateral. It joins the soleus and creates the Achilles tendon in the lower portion of the leg.
The soleus is located below the gastrocnemius.
Calf muscles control plantarflexing, or pointing the toes downwards.
They are important for posture and athletic movements.
They also have different amounts of fast and slow-twitch fibres.
Gastrectomy fibers that are fast-twitch tend to be more suited for explosive movements.
The soleus is more suited to endurance-type activities because it contains slower-twitch fibers.
Abs, deep core, spine erectors, and abs all make up the core muscles.
These muscles are important for spine stability, trunk movement, and trunk mobility.
Squats can be an excellent exercise to build strength and muscles.
Magnus-Adductor
The adductor Magnus muscle is powerful and important for bringing your thighs closer together.
It can also help with the medial and side rotation of the leg and extends the hip joint.
Dumbbell Sumo Squat Benefits
Dumbbell sumosquat can offer many benefits like:
Create Lower-Body Muscle
Activate more adductors.
These are good for your inner thighs.
They are more active when they squat than they are in traditional stances.
Increase Core Strength
All squats have great benefits for your core muscles.