legs
Kettlebell Sumo Deadlift
With a wide stance, you pick up a kettlebell from between your feet and stand up tall. Works the thighs, inner thighs and buttocks.
beginnerkettlebell
BEFORE YOU START1
- Put the kettlebell on the floor between your feet.
HOW TO DO IT
Get into position
- Stand with your feet well wider than your shoulders and your toes turned out.
- Push your hips back and bend your knees so they point over your toes.
- Grab the handle with both hands and flatten your back.
Check: Your back is flat, your chest is up, your knees point over your toes, and your arms hang straight to the handle.
Stand up
- Push the floor away and stand up tall, keeping the kettlebell close.
- Squeeze your buttocks at the top.
Check: You are standing tall with the kettlebell hanging at arm's length between your legs.
Lower
- Push your hips back and bend your knees to set the kettlebell back on the floor.
Check: The kettlebell is on the floor and your back stayed flat.
That is one rep. Repeat for your set.
Breathe in and brace before you lower; lower for 2 to 3 seconds; breathe out as you stand up.
MUSCLES WORKED
hamstringsglutescorequads
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES2
- Knees caving in. Fix: Push your knees out over your toes.
- Rounding the back. Fix: Push your hips back and lift your chest before you pull.
SAFETY1
- Keep the kettlebell close to your body.
RELATED EXERCISES
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