Kettlebell Sumo Squat Off Stepbox

Muscles worked

Setup

1. Place two stepboxes or aerobic platforms parallel to each other, wide enough to accommodate a wide sumo stance.
2. Stand with one foot on each box, toes pointed outward at approximately 45 degrees.
3. Hold a kettlebell by the handle with both hands, allowing it to hang straight down between your legs.
4. Engage your core and pull your shoulder blades back to maintain a tall, upright posture.

How to do it

1. Inhale and lower your hips by bending at the knees and hips, keeping your torso as vertical as possible.
2. Continue the descent until the kettlebell passes below the level of the boxes, ensuring your knees track in line with your toes.
3. Exhale and drive through your heels to return to the starting position, focusing on squeezing your glutes at the top.
4. Maintain a controlled tempo, taking 3 seconds to descend and 1 second to drive back up.

Form checklist

• Keep your chest up and avoid leaning excessively forward.
• Do not allow your knees to collapse inward; push them out toward your pinky toes.
• Ensure your heels stay glued to the boxes throughout the entire movement.
• Maintain a neutral spine and avoid rounding the lower back at the bottom of the range.

Pro tips

• Imagine 'tearing the floor apart' with your feet as you descend to maximize engagement of the glutes and hip stabilizers.
• Focus on the deep stretch in the inner thighs at the bottom to fully utilize the deficit created by the boxes.

Make it harder

• Perform 1.5 reps by adding a half-way pulse at the bottom of each repetition.
• Increase the deficit by using higher boxes or stacking platforms to further extend the range of motion.

Frequently asked

What muscles does the kettlebell sumo squat off stepbox work?

The kettlebell sumo squat off stepbox primarily targets the adductors, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the kettlebell sumo squat off stepbox?

The kettlebell sumo squat off stepbox uses kettlebell.

Is the kettlebell sumo squat off stepbox good for beginners?

The kettlebell sumo squat off stepbox is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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