Zirv Fitness
Strength exercise

Kettlebell Deadlift (Sumo)

How to do it

  1. Place a kettlebell on the floor and stand over it with a wide stance, toes turned outward roughly 45 degrees.
  2. Reach down between the knees and grip the handle with both hands.
  3. Brace the core and set a flat back with the chest lifted and knees pressed outward in line with the toes.
  4. Drive the knees outward and extend the hips to stand tall, working the lower back, glutes, and hamstrings (biceps femoris) through a more upright torso than a narrow stance pull.
  5. Inhale before lifting, exhale as the hips lock out at the top.
  6. Avoid letting the knees cave inward during the drive; keep them tracking over the toes.

Muscles worked

Lower BackMuscles of the lumbar region responsible for supporting the spine and trunk movements. All Lower Back exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises

Related Lower Back exercises

Axle DeadliftBand DeadliftBand Romanian DeadliftBarbell Stiff Leg DeadliftClean DeadliftDumbbell Single Leg Romanian Deadlift
Type
Strength
Equipment
Kettlebell
Primary muscles
Lower Back, Gluteus Maximus, Biceps Femoris
Measured in
Reps and weight