Kettlebell Sumo Deadlift
Description
The kettlebell sumo deadlift is a wide-stance deadlift variation performed with a kettlebell held between your legs. The wide stance with toes turned out shifts emphasis to the glutes and adductors, while the kettlebell's shape allows it to sit between your feet for a clean pulling line. It is one of the simplest at-home glute-building deadlifts.
Muscle Group
Equipment Required
Kettlebell Sumo Deadlift Instructions
- Place a kettlebell on the floor between your feet.
- Stand with feet wider than shoulder-width, toes turned out 30 to 45 degrees.
- Sit your hips back and down. Reach down and grip the kettlebell handle with both hands.
- Brace your core. Lift your chest.
- Drive through your full feet to stand up explosively. Squeeze your glutes hard.
- Stand fully tall at the top with hips locked out.
- Lower the kettlebell under control by hinging at the hips and bending knees.
- Touch the kettlebell to the floor between your feet. Repeat for the desired reps.
Kettlebell Sumo Deadlift Form & Visual
Kettlebell Sumo Deadlift Benefits
- Targets the glutes and adductors
- Easier on the lower back than barbell deadlifts
- Easy to set up at home
- Builds posterior chain strength
- Joint-friendly with one kettlebell
- Useful for beginners learning the deadlift pattern
Kettlebell Sumo Deadlift Muscles Worked
- Gluteus maximus
- Hamstrings
- Adductors
- Quadriceps
- Erector spinae
- Trapezius (postural)
- Forearms (grip)
Kettlebell Sumo Deadlift Variations & Alternatives
- Kettlebell Deadlift
- Kettlebell Straight Leg Deadlift
- Dumbbell Sumo Squat
- Barbell Sumo Deadlift
- Single-Arm Kettlebell Sumo Deadlift
