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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Kettlebell Sumo Deadlift
GlutesBeginner

Kettlebell Sumo Deadlift

A wide-stance deadlift lifting a kettlebell from between the feet. It targets the glutes and adductors while teaching an upright hinge.

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Primary muscles

  • Glutes (Gluteus Maximus)
  • Adductors

Secondary muscles

  • Hamstrings
  • Quadriceps
  • Lower Back (Erector Spinae)
Sets
3
Reps
10–15
Rest
60–90s

How to perform

Kettlebell Sumo Deadlift movement

Main muscles working (thicker lines)

Starting position

Stand with a wide stance, toes turned out, and a kettlebell on the floor centred between your feet.

  1. 1

    Push your hips back and bend your knees, keeping them in line with your toes, and grip the handle.

  2. 2

    Set a flat back with chest up.

  3. 3

    Drive through your feet and push your hips forward to stand.

  4. 4

    Lower the bell back down with control.

Breathing: Inhale before lifting, exhale as you stand.

Coaching tips

  • Knees out

  • Chest tall

  • Squeeze glutes at the top

Common mistakes

  • Knees collapsing inward

  • Rounding the back

  • Stance too narrow

Safety notes

  • Keep the knees tracking over the toes to protect the hips and knees.

Details

Body parts
Glutes · Hips · Hamstrings · Lower Body
Equipment
Kettlebell
Movement
Hinge
Exercise type
Compound
Training goals
Strength · Muscle Growth · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Harder Variations

  • Sumo DeadliftIntermediate→

Variations

  • Kettlebell DeadliftBeginner→

Similar Exercises

  • Dumbbell Sumo SquatBeginner→
  • Sumo DeadliftIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.