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Kettlebell Sumo Deadlift

Strengthen your glutes, hamstrings, and core with the Kettlebell Sumo Deadlift! A powerful variation for building strength and improving your deadlift.

The Kettlebell Sumo Deadlift is a compound exercise that mainly works the glutes & hips and quads, with help from the lower back and back. You'll need: kettlebells.

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Required Equipment

Kettlebells
Kettlebells

Kettlebell Sumo Deadlift Muscles Worked

Primary

Glutes (gluteus maximus); Quads (quadriceps femoris)

Secondary

Spinal Erectors (erector spinae); Lats (latissimus dorsi)

Kettlebell Sumo Deadlift Variations and Alternatives

How to do the Kettlebell Sumo Deadlift

  1. Stand with your feet spread wider than shoulder-width apart, with toes slightly pointing outward.

  2. Place a kettlebell on the floor between your feet, in line with your center of mass.

  3. Hinge at the hips and bend your knees to lower your body, keeping your chest up and back straight.

  4. Grip the kettlebell handle with both hands, arms inside of your thighs.

  5. Brace your core, and keeping your back straight, drive through your heels to straighten your legs and lift the kettlebell off the floor.

  6. Extend your hips to stand up tall, squeezing your glutes at the top of the movement. The kettlebell should be hanging straight down.

  7. Reverse the motion by hinging at the hips and bending the knees to lower the kettlebell back to the starting position.

  8. Repeat for the desired number of reps and sets, maintaining good form throughout the exercise.

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Kettlebell Sumo Deadlift FAQs

What muscles does the Kettlebell Sumo Deadlift work?

The Kettlebell Sumo Deadlift mainly works the glutes & hips and quads, with help from the lower back and back. The main muscles are the gluteus maximus and quadriceps femoris.

What equipment do you need for the Kettlebell Sumo Deadlift?

Kettlebells.

Is the Kettlebell Sumo Deadlift a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Kettlebell Sumo Deadlift go on?

It belongs on leg day in a push/pull/legs routine.

What are some Kettlebell Sumo Deadlift variations and alternatives?

Similar exercises include the Barbell Sumo Paused Deadlift, Barbell Sumo Deadlift, Barbell Sumo Deficit Deadlift and Dumbbell Sumo Deadlift.

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