Kettlebell Sumo Deadlift

Technique

The kettlebell sumo deadlift is a deadlift from a wide stance with the toes turned out and a kettlebell lifted from between the feet. The wide stance keeps the torso more upright than a conventional deadlift and brings the glutes, quads and inner thighs strongly into play, making it a beginner-friendly way to learn lifting from the floor.

Steps

1. Stand with your feet wider than shoulder-width, toes turned out, and a kettlebell on the floor centered between your feet
2. Push the hips back and bend the knees in line with your toes to grip the handle with both hands
3. Flatten your back, lift your chest and brace your core
4. Drive through your feet, push the knees out and stand tall, squeezing the glutes at the top, then lower under control

Common mistakes

• Letting the knees cave inward as you stand up
• Rounding the back to reach the kettlebell instead of bending the knees more

Variations

• Sumo deadlift with a heavier kettlebell on a low step for more range
• Kettlebell sumo squat with the bell held at the chest

FAQ