Kettlebell Sumo Deadlift
A wide-stance kettlebell deadlift that loads the glutes, quads, and lower back from a tall, upright torso.
How to do it
- Stand with feet wider than shoulder-width and toes turned out about 30 degrees.
- Set the kettlebell on the floor between your feet, directly under your hips.
- Hinge at the hips, bend your knees, and grab the kettlebell handle with both hands.
- Brace your core, lift your chest, and flatten your back into a strong starting position.
- Drive through your heels to stand tall, finishing with your glutes squeezed and hips locked out.
- Lower the kettlebell back to the floor under control by pushing your hips back and bending your knees.
Key technique cue
Push the floor away, knees over the toes; the arms just hold the bell.
Common mistakes
- ✕ Letting the knees cave in on the way up, which loads the joints instead of the glutes.
- ✕ Rounding the lower back at the bottom of the lift, which strains the spine.
- ✕ Pulling with the arms instead of pushing the floor away with the legs.
- ✕ Overarching the lower back at the top instead of standing tall with the glutes squeezed.
Benefits
- ✓ Builds glute and quad size from a beginner-friendly deadlift position.
- ✓ Teaches the deadlift pattern with less stress on the lower back.
- ✓ Trains full-body tension and grip strength under load.
Progression: from easier to harder
-
Step 1 You are here - Kettlebell Sumo Deadlift
- Bodyweight Deadlift
-
Step 2 -
Step 3 -
Step 4
About the exercise
The Kettlebell Sumo Deadlift is a wide-stance deadlift with the kettlebell between your feet and the handle held in both hands. The wide stance and turned-out toes let the torso stay more upright than in a conventional deadlift, which shifts the load toward the glutes and quads and takes some of it off the lower back. It's the most beginner-friendly deadlift variation. The shorter range and upright torso make it safer to learn than a barbell pull, so it suits beginners, foundational kettlebell training, and lower-body hypertrophy work that needs a hinge variation for novice lifters.
Updated
Similar exercises
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.