Kettlebell Sumo Deadlift

Muscles worked

Setup

1. Stand with your feet wider than shoulder-width apart, with toes pointed out at a 30-45 degree angle.
2. Place the kettlebell on the floor directly between the arches of your feet.
3. Hinge at your hips and bend your knees to reach down, grasping the kettlebell handle with both hands in an overhand grip.
4. Flatten your back, pull your shoulders back and down, and keep your chest lifted.

How to do it

1. Drive through your heels and extend your hips and knees simultaneously to stand upright.
2. Exhale forcefully as you reach the top of the movement, fully extending your hips and squeezing your glutes.
3. Inhale as you hinge at the hips and sit your glutes back to lower the kettlebell toward the floor under control.
4. Maintain a controlled 2-1-2-0 tempo, pausing briefly at the top of the lift.

Form checklist

• Keep the kettlebell close to your center of gravity throughout the entire lift.
• Ensure your knees track in the same direction as your toes and do not cave inward.
• Maintain a neutral spine from your neck to your tailbone; avoid rounding your lower back.
• Keep your arms long and straight, acting as hooks rather than pulling the weight with your biceps.

Pro tips

• Imagine 'screwing' your feet into the floor to create external rotation torque and better engage the glutes.
• Pack your lats by imagining you are trying to squeeze oranges in your armpits to stabilize your torso.
• Focus on 'pushing the floor away' rather than 'pulling the weight up' to improve leg drive.

Make it harder

• Perform the movement from a deficit by standing on two weight plates to increase the range of motion.
• Add a 3-second pause just one inch off the floor during the ascent to increase time under tension.

Frequently asked

What muscles does the kettlebell sumo deadlift work?

The kettlebell sumo deadlift primarily targets the adductors, glutes, hamstrings, quadriceps, and trapezius, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the kettlebell sumo deadlift?

The kettlebell sumo deadlift uses kettlebell.

Is the kettlebell sumo deadlift good for beginners?

Yes. The kettlebell sumo deadlift is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• Dumbbell Sumo DeadliftIntermediate · adductors, glutes, hamstrings, quadriceps, and trapezius
• Kettlebell Sumo High PullIntermediate · adductors, erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
• Power Clean ThrusterAdvanced · adductors, glutes, hamstrings, pectorals, quadriceps, serratus anterior, and trapezius