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