KETTLEBELL SUMO DEADLIFT

What muscles do Kettlebell Sumo deadlifts target?

Sumo deadlifts target your glutes more than other deadlift variations due to the hip and food placement. They also work the front and back of your thighs (quads and hamstrings) as well as your lower back (spinal erectors) and your trapezius (upper back).

This is a great beginner deadlift exercise before progressing onto the barbell Sumo deadlift.

How to do a Kettlebell Sumo deadlift?

Start with a wide foot stance and toes pointing out. Keeping your back straight and shoulders relaxed (pull them back and down), bend over from your hips, bend your knees and grab the kettlebell with both hands

Driving through your heels, extend your hips and knees to pull the weight off the floor. Keep your chest up and shoulders down. Slowly return to your starting position, let the kettlebell touch the floor then drive back up again.

Video Demo: 5 Kettlebell Deadlift Variations 

Pro tips

• Your knees need to be pushed out wide for your torso to stay more vertical than for a conventional deadlift.

• Engage your core especially on your way up to avoid over arching your back.

How to tell if you’re doing it right?

You’re driving through your feet and pulling the weight at the same time. You feel it in your glutes when driving up. Your back stays flat.