Kettlebell Sumo Deadlift

1. Set a kettlebell on the floor and stand over it with your feet noticeably wider than shoulder width, toes turned out slightly.
2. Hinge at the hips and bend your knees to reach down and grip the kettlebell handle with both hands.
3. Set your chest up, shoulders back, and spine neutral before lifting.
4. Drive through your heels and extend your hips and knees together to stand the weight up.
5. Squeeze your glutes hard at the top, finishing with your hips fully extended.
6. Lower the kettlebell back down by hinging at the hips and bending the knees at the same time.
7. Keep the kettlebell close to your body throughout the entire lift and lower.
8. Perform 10 to 15 reps, resetting your grip on the handle between reps if needed.

Common Mistakes

• Standing too narrow: A stance close to shoulder width defeats the purpose of the sumo setup and shifts more load onto the lower back. Widen your stance so your shins stay close to vertical.
• Rounding the upper back: Letting the shoulders curl forward while reaching for the handle strains the spine under load. Keep your chest proud and shoulder blades set before you pull.
• Jerking the weight off the floor: Yanking the kettlebell up with the arms instead of driving through the legs turns this into an awkward row. Push the floor away with your feet first.
• Letting the hips shoot up first: Straightening the knees before the hips extend turns the pull into a stiff-leg movement. Drive the hips and knees open at the same time.