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Exercise guide
Kettlebell Sumo Deadlift
A wide-stance deadlift with a single kettlebell between the feet. The wide stance and close-to-body load make this a quad-and-glute-dominant pattern that is easy to learn.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · adductors · erector spinae · hamstrings · trapezius
- Goals
- hypertrophy · strength
- Equipment
- Kettlebell
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Stand in a wide stance with toes pointed slightly out, a kettlebell on the floor between the feet.
- Hinge down with a flat back, knees tracking over the toes, and grip the handle with both hands.
- Drive through the floor and extend the hips and knees together to stand up.
- Squeeze the glutes at the top.
- Lower the bell under control back to the floor by pushing the hips back.
- Repeat for the recommended number of repetitions.
Technique cues and common mistakes
- Knees track out over the toes — do not let them cave in.
- Shoulders stay above the hips at the bottom; if the shoulders drop, narrow the stance.
- Keep the bell close to the body throughout the lift.