Vidéos
Instructions
- Stand with feet wider than shoulder-width, toes pointed out, holding dumbbells overhead with arms fully extended.
- Engage your core and keep your chest up as you descend into a squat, pushing hips back and knees out.
- Lower until thighs are at least parallel to the floor, maintaining overhead position.
- Push through your heels to return to standing, keeping dumbbells stabilized overhead.
Technical Tips
- Avoid arching your lower back by bracing your core throughout the movement.
- Keep your elbows locked and biceps close to your ears during the descent.
- Ensure knees track in line with toes to maintain proper alignment.
Breathing Tips
- Inhale deeply before descending into the squat.
- Exhale forcefully as you push back up to standing.
Restrictions médicales
- Shoulder instability or impingement
- Lower back injuries or disc issues
- Knee joint pain or ligament injuries
What muscles do dumbbell overhead sumo squats work?
Dumbbell overhead sumo squats primarily target the quadriceps, glutes, and shoulders, while also engaging the core, adductors, and upper back for stabilization.
Is the dumbbell overhead sumo squat good for mobility?
Yes, this squat variation improves hip, shoulder, and thoracic spine mobility due to its wide stance and overhead arm position.
Can beginners do overhead squats with dumbbells?
Overhead squats with dumbbells are best suited for advanced practitioners; beginners should first build strength and mobility with bodyweight or goblet squats.
What is the difference between a sumo squat and an overhead squat?
A sumo squat uses a wide stance to target inner thighs, while an overhead squat adds an upper-body challenge by requiring weights held overhead, increasing core and shoulder engagement.
The Dumbbell Overhead Squat Sumo is a dynamic full-body exercise that combines lower-body strength, upper-body stability, and core control. This compound movement requires holding dumbbells overhead while performing a wide-stance squat, which significantly engages the shoulders, quadriceps, glutes, and core muscles simultaneously. The sumo stance emphasizes the inner thighs and adductors, while the overhead position challenges balance, posture, and shoulder stability. This exercise is particularly effective for athletes and advanced fitness practitioners aiming to improve functional strength, coordination, and mobility. Its demanding posture promotes improved spinal alignment, thoracic extension, and neuromuscular control. Performing the overhead squat with dumbbells instead of a barbell also adds unilateral stability requirements, increasing the recruitment of stabilizing muscles. Ideal for CrossFit, bodybuilding, or general functional fitness routines, the Dumbbell Overhead Sumo Squat delivers superior gains in power and core integration while enhancing joint integrity and total-body athleticism.