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Kettlebell Sumo Deadlift
Kettlebell sumo deadlift uses a wide stance to target glutes, hamstrings, and inner thighs for lower-body strength and hip stability; emphasizes hip hinge with reduced lower back strain.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Lower Back, Abs, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris
Adductors
7/10Adductor Magnus
Quads
6/10Vastus Lateralis, Vastus Medialis
Lower Back
5/10Erector Spinae
Abs
4/10Rectus Abdominis
Forearms
3/10Flexors
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Place kettlebell on floor between feet set wider than shoulder-width, toes out 30-45 degrees. Hinge at hips to grip handle with both hands, core braced, back neutral.
- Drive through heels to extend knees and hips simultaneously, keeping kettlebell close to body.
- Stand tall with full hip and knee extension, glutes squeezed.
- Hinge at hips first, then bend knees to lower kettlebell controllably.
- Maintain neutral spine and engaged core throughout.
- Allow kettlebell to touch floor between reps.
Coaching Tips
Form Cues
- Push hips back first
- Knees track over toes
- Keep bar path vertical
- Squeeze glutes at top
- Chest up, eyes forward
Breathing
Inhale during descent to brace core; exhale forcefully as you drive up through hips.
Tempo
3-0-1
Range of Motion
Lower until torso is near parallel or shins vertical; rise to full hip extension with shoulders back, no hyperextension.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Use lighter weight to master form
- Wear flat-soled shoes for stability
- Engage core to protect spine
Spotting
Spotting not typically needed; use safeties or lighter weight for solo training.
Common Mistakes
- Rounding back during lift
- Knees caving inward
- Excessive knee bend over hip hinge
- Hyperextending at top
When to Avoid
- Acute lower back injury
- Hip impingement
- Knee instability
Flexibility Needed
- Adequate hip external rotation
- Ankle dorsiflexion for stance
Build Up First
- Master basic hip hinge
- Grip strength for hold
Also known as
Sumo Kettlebell Deadlift, Wide Stance Kettlebell Deadlift, Kettlebell Sumo Lift
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