Kettlebell Sumo Deadlift 6s · no sound

Kettlebell Sumo Deadlift

A wide-stance kettlebell deadlift that loads the glutes, quads, and lower back from a tall, upright torso.

Primary muscle
Glutes
Equipment
Kettlebell
Difficulty
Beginner
Movement
Hinge
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How to do it

  1. Stand with feet wider than shoulder width and toes turned out about 30 degrees.
  2. Set the kettlebell on the floor between your feet, directly under your hips.
  3. Hinge at the hips, bend the knees, and grip the kettlebell handle with both hands.
  4. Brace your core, lift your chest, and flatten your back into a strong starting position.
  5. Drive through your heels to stand up tall, finishing with squeezed glutes and locked-out hips.
  6. Lower the kettlebell back to the floor under control by hinging the hips back and bending the knees.

Common mistakes

  • Letting the knees cave inward on the way up, which loads the joints instead of the glutes.
  • Rounding the lower back at the bottom of the lift, which strains the spine.
  • Pulling with the arms instead of driving the floor away with the legs.
  • Hyperextending the lower back at lockout instead of standing tall with squeezed glutes.

Muscles worked

Primary
Glutes
Secondary
AbsQuads

Good to know

What muscles does the Kettlebell Sumo Deadlift work?
Mainly the glutes. It also works the abs and quads.
What equipment do you need for the Kettlebell Sumo Deadlift?
It uses a kettlebell. Without it, the Cable Pull Through and the Dumbbell Feet Elevated Glute Bridge train the same muscles the same way.
Is the Kettlebell Sumo Deadlift good for beginners?
GymVim rates it beginner.

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