Kettlebell Sumo Deadlift
A wide-stance deadlift lifting a kettlebell from between the feet. It targets the glutes and adductors while teaching an upright hinge.
Primary muscles
- Glutes (Gluteus Maximus)
- Adductors
Secondary muscles
- Hamstrings
- Quadriceps
- Lower Back (Erector Spinae)
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with a wide stance, toes turned out, and a kettlebell on the floor centred between your feet.
Push your hips back and bend your knees, keeping them in line with your toes, and grip the handle.
Set a flat back with chest up.
Drive through your feet and push your hips forward to stand.
Lower the bell back down with control.
Breathing: Inhale before lifting, exhale as you stand.
Coaching tips
Knees out
Chest tall
Squeeze glutes at the top
Common mistakes
Knees collapsing inward
Rounding the back
Stance too narrow
Safety notes
Keep the knees tracking over the toes to protect the hips and knees.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.