Kettlebell Sumo Deadlift
GlutesCompoundLegsKettlebellIntermediate
Sumo-stance deadlift lifting a kettlebell between the legs. The wide base and turned-out feet emphasize the glutes and adductors.
How to perform
- 1.Place the kettlebell on the floor and take a wide stance with toes pointed out.
- 2.Hinge at the hips and grab it with both hands.
- 3.Keep your back neutral and chest up.
- 4.Extend hips and knees to stand up.
- 5.Lower the kettlebell under control to the starting position.
Common mistakes
- ●Rounding the lower back
- ●Letting the knees cave inward
- ●Lifting with the back instead of the hips
- ●Letting the weight drift forward away from the body
Proper technique
Keep your knees tracking over your toes, pushing them out. Neutral back through the whole lift. The force comes from the glutes and legs — squeeze at the top.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus maximus
- Adductors
- Quadriceps
Secondary
- Hamstrings
- Spinal erectors
- Upper traps
- Mid traps