Kettlebell Sumo Deadlift: How-to, Tips & More
The Kettlebell Sumo Deadlift is a beginner compound exercise for your glutes. You do it with kettlebells. It is a good fit when your goal is both strength and muscle growth.
Besides the glutes, it also works your quads, hamstrings and adductors, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Quads
Secondary
Hamstrings
Secondary
Adductors
Secondary
How to do the Kettlebell Sumo Deadlift
- Stand wide with your toes out and a kettlebell between your feet.
- Squat down and grip the handle with both hands.
- Stand up by driving through your heels.
- Lower it back down between your feet.
Kettlebell Sumo Deadlift tips
- Keep your chest up and your back flat.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Kettlebells
Type
Compound
Kettlebell Sumo Deadlift alternatives
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Kettlebell Sumo Deadlift work?
The Kettlebell Sumo Deadlift mainly works your glutes, with help from your quads, hamstrings and adductors.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Kettlebell Sumo Deadlift good for beginners?
Yes. The Kettlebell Sumo Deadlift is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Kettlebell Sumo Deadlift?
You need kettlebells.
Add Kettlebell Sumo Deadlift to your program
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