Dumbbell Sumo Pull Through
Step by step
How to perform
- Bend at your hips and knees, keeping your back straight, and reach down to grasp the dumbbell with both hands.
- Keeping your core engaged and back straight, pull the dumbbell up and through your legs by straightening your hips and knees.
- Lift the dumbbell up to about chest height, keeping your arms straight and squeezing your glutes at the top of the movement.
- Slowly lower the dumbbell back down between your legs, bending at the hips and knees, to return to the starting position. This completes one rep.
Overview
About this exercise
The Dumbbell Sumo Pull Through is an effective exercise that targets the glutes, hamstrings, and lower back, promoting strength and stability in the lower body and core. This exercise is ideal for individuals of all fitness levels, especially those looking to improve their posterior chain strength and athletic performance. Incorporating this exercise into your routine can enhance your power output, improve your posture, and provide a functional strength that benefits everyday movements.
Coaching cues
Form tips
Always keep your back straight and your chest up. A common mistake is rounding the back, which can lead to injury. Engage your core to maintain the correct posture throughout the exercise.
When you pull the dumbbell through your legs, make sure you're driving the movement with your hips and glutes, not your arms. Your arms should remain straight and act as cables, while the power comes from your lower body.
Avoid the temptation to use momentum or to rush the exercise. Each movement should be slow and controlled, both when pulling the dumbbell