Dumbbell Sumo Pull Through

Coaching cues

• Set feet wider than shoulder width with toes turned out 30–45°, grip one head of the dumbbell with both hands, arms straight and hanging between the legs.
• Brace the core, keep a neutral spine, and push the hips back while bending the knees slightly; let the dumbbell travel between the thighs.
• Keep shins near vertical, knees tracking over toes, shoulders packed, and weight through mid‑foot to heels.
• At the end of the hinge, pause with the torso angled forward without rounding the back.
• Drive the feet into the floor and snap the hips forward, squeezing the glutes to stand tall; let the arms stay straight as the dumbbell is pulled forward by hip extension.
• Finish with hips and knees fully extended, ribs down, and no low‑back hyperextension.
• Repeat by hinging again, guiding the dumbbell back between the legs under control; maintain a smooth tempo and neutral neck throughout.