Sumo Dumbbell Deadlift
Why it’s done
Runners seem to have a hard time firing their glutes. This is a great exercise to ensure the glutes are turned on and remain active. Perform this exercise early in your workout to increase the probability of continued glute activation throughout. The transition of load between the quadriceps and the glutes mimics the reverse loads of a runner’s stride. Training backwards can increase the strength of the secondary running muscle, which becomes the primary focus muscle during the dumbbell sumo deadlift.
How it’s done
Unlike a traditional deadlift, it’s important to maintain a vertical torso during the sumo lift. This will decrease the loading of the lumbar spine and allow you to perform the movement with confidence and strength. In the bottom position, set your legs wider than you would in a traditional squat. Rotate your feet out even more than a traditional squat stance and slowly lower to the starting position. Keep tension in your core by focusing your breathing early. Reach for the dumbbell with your shoulder blades staying back and active to help decrease the load on the neck. Stay tall with the chest, keeping the eyes up as you press into your mid-foot and drive to a full standing position.
RECOMMENDED 8–12 reps, rest 1 minute between sets, 3–5 sets.