Kettlebell Sumo Deadlift
To do the Kettlebell Sumo Deadlift, place a kettlebell on the ground and then step over it with your feet wider than shoulder-width apart and your toes turned out slightly. You want the kettlebell to be in between your legs and back by your heels. Then bend your knees and sit your butt back as you hinge slightly forward at the hips to grab the kettlebell in both hands. You can also use two kettlebells placed between your legs. If using two, you will grab one in each hand.
Sit your butt back and hinge forward at the hips as you grab the kettlebell with both hands and your arms down straight. Make sure your back is flat and your core is braced. You are not squatting, but sitting your butt back and hinging at the hips. That doesn’t mean your knees don’t bend, but it does mean that you should lean forward as you sit your butt back to load your glutes. You want to hinge at the hips.
Then, driving through your heels, push up to standing. Keep your back flat as you lift the kettlebell up. At the top, stand up nice and tall and squeeze your glutes. Don’t lean back but make sure to extend your hips. Keep your chest pressed out and your abs engaged as you fully straighten your legs.
Then sit your butt back and hinge back over as you lower the kettlebell to the ground. Do not round your back as you lower it back and down toward your heels. Bend your knees and hinge at the hips to lower it back down. Keep your arms straight and do not bend them as you return the kettlebell to the ground.
Touch it back down and repeat the lift. Keep tension on the kettlebell the entire time. Do not release at the bottom. Feel your glutes, inner thighs, hamstrings and upper back working to lift the kettlebell.
Use two kettlebells or a heavier single bell to make the move more challenging.
Variations and/or Modifications:
- Dumbbell Sumo Deadlift
- Barbell Sumo Deadlift