Kettlebell Sumo Deadlift

Alternatives

• Kettlebell Deadlift
• Romanian Deadlift
• Tempo Romanian Deadlift (5 Sec Lowering)

Summary

The kettlebell sumo deadlift uses a wide stance to shift focus onto the inner thighs and hamstrings. It provides a strong hip and posterior chain workout with improved balance and control.

Benefits of the Kettlebell Sumo Deadlift

• Emphasises hamstrings, glutes, and adductors
• Improves balance and stance awareness
• Builds posterior chain with a lower back-friendly angle
• Suitable for beginners and advanced lifters
• Enhances hip and groin flexibility

Kettlebell Sumo Deadlift Muscles Worked

1. Primary: Hamstrings, Gluteus Maximus, Adductors
2. Secondary: Erector Spinae, Core, Quadriceps

Instructions

1. Stand with feet wider than shoulder-width, toes slightly turned out
2. Place a kettlebell on the floor between your feet
3. Hinge at the hips and bend knees to grip the kettlebell
4. Keep your chest up and back straight
5. Drive through your heels to lift the kettlebell to standing
6. Squeeze your glutes at the top
7. Lower back down with control and repeat

Common Mistakes

1. Rounding the back at the bottom
2. Allowing knees to collapse inward
3. Pushing through the toes instead of heels
4. Using momentum instead of muscle control
5. Not maintaining a wide, stable stance