Kettlebell Sumo Deadlift
How to do it
Starting position
- Place the kettlebell in the center of the floor.
- Set your feet wider than shoulder-width apart.
- Turn your toes out 45 degrees.
- Keep your back straight and lean your torso forward.
- Grip the kettlebell handle with both hands.
Movement
- Push through your entire foot into the floor.
- Push your hips forward and bring your torso upright.
- Fully extend your knees and hips at the same time.
- Slowly return to the starting position.
Breathing
Exhale as you lift the kettlebell and inhale as you lower it.
Trainer tips
- Set your feet wide and turn your toes slightly out
- Keep your back straight and keep the kettlebell close to your body
- Extend your hips and knees together
Cautions
- Rounding your back increases the risk of spinal injury, so always keep it straight.
- Letting the knees cave in
- Shoulders dropping lower than the hips
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Glutes Adductors |
|---|---|
| Secondary muscles | Quads · Hamstrings · Lower back · Traps · Forearms · Upper back |
| Equipment |  Kettlebell Dumbbell |
| Movement pattern | Hinge |
| Rep range | 8–12 reps |
10 similar exercises
Representative exercise: Barbell Sumo Deadlift
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the kettlebell, it moves up to the next weight you have. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Kettlebell SwingHarderKettlebell Deadlift from BenchHarderDumbbell Hip ThrustSimilar exerciseResistance Band Glute BridgeSimilar exerciseCable Pull ThroughSimilar exerciseDumbbell DeadliftSame muscle · different equipmentConventional DeadliftSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.