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Dumbbell Sumo Pull Through

A wide-stance hinge holding one dumbbell between the legs that trains glutes and adductors with a very low back-friendly load path.

LegsDumbbellHip hinge
GoLightWeight mediadumbbell-sumo-pull-through

Demonstration coming soon

Primary

GlutesAdductors

Secondary

HamstringsSpinal erectorsQuadriceps

Equipment

Dumbbell

Pattern

Hip hinge

Setup

  1. 01Take a wide sumo stance with toes turned out about 30 to 45 degrees.
  2. 02Hold one dumbbell vertically by the top head with both hands.
  3. 03Let the dumbbell hang between the legs with arms relaxed.
  4. 04Brace the trunk and pull the shoulders down and back.

Execution

  1. 01Push the hips back and let the dumbbell swing back between the thighs.
  2. 02Keep the shins near vertical and the chest proud as you hinge.
  3. 03Drive the hips forward hard, squeezing the glutes to stand tall.
  4. 04Finish upright without leaning back past neutral.

Checkpoints

  • -Knees track out over the turned-out toes.
  • -The dumbbell travels back through the legs, not straight down.
  • -Hips snap forward to full extension on every rep.
  • -Back stays flat through the entire arc.

Common mistakes

  • -Squatting the weight down instead of hinging it back.
  • -Letting the knees cave inward in the wide stance.
  • -Cutting hip extension short at the top.
  • -Rounding the upper back to reach lower.

Programming notes

  • -Use 3 to 4 sets of 10 to 15 reps as a glute-focused accessory.
  • -Good teaching drill for the hip hinge before loading barbell deadlifts.
  • -Emphasize a deliberate glute squeeze for a full second at lockout.

Related exercises

Cable Pull-Through

Cable / Legs

Band Pull Through

Band / Legs

Sumo Deadlift

Barbell / Legs

Goblet Squat

Dumbbell / Legs

Almost there

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