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.

How to do it

1. Stand in a wide stance with toes pointed slightly out, a kettlebell on the floor between the feet.
2. Hinge down with a flat back, knees tracking over the toes, and grip the handle with both hands.
3. Drive through the floor and extend the hips and knees together to stand up.
4. Squeeze the glutes at the top.
5. Lower the bell under control back to the floor by pushing the hips back.
6. Repeat for the recommended number of repetitions.

Tips

• 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.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Adductors, Erector spinae, Hamstrings, Traps