How do you do the Sumo Deadlift (Kettlebell)?

Place the kettlebell on the floor between your feet and take a wide stance with your toes turned out. Push your hips back and bend your knees to reach down, holding the handle with both hands inside your knees. Lift your chest, flatten your back and brace before you pull. Push the floor away with your legs, keeping your arms straight and the bell close to your body. Finish standing tall with the bell hanging between your thighs, then lower it back to the floor with control.

What muscles does the Sumo Deadlift (Kettlebell) work?

Mainly the glutes, quads, hamstrings and lower back, with help from the adductors, traps and forearms.

What are common Sumo Deadlift (Kettlebell) mistakes?

Hips shooting up before the bell leaves the floor. Knees falling in toward each other. Rounding your back as you reach for the handle. Rushing the setup.

Sumo Deadlift (Kettlebell): how to do it, form cues and muscles worked

How to do it

Place the kettlebell on the floor between your feet and take a wide stance with your toes turned out.
Push your hips back and bend your knees to reach down, holding the handle with both hands inside your knees.
Lift your chest, flatten your back and brace before you pull.
Push the floor away with your legs, keeping your arms straight and the bell close to your body.
Finish standing tall with the bell hanging between your thighs, then lower it back to the floor with control.

Key cues

Wide stance, toes turned out
Knees push out over the toes
Chest up, back flat
Drive with the legs, finish with the hips
Stand tall at the top

Common mistakes

Hips shooting up before the bell leaves the floor
Knees falling in toward each other
Rounding your back as you reach for the handle
Rushing the setup

Muscles worked

Primary: Glutes, quads, hamstrings and lower back
Secondary: Adductors, traps and forearms

Equipment

Kettlebell.

Variations

Sumo Deadlift (Barbell)
Barbell · Glutes, lower back · Hinge

Sumo Deadlift (Kettlebell)