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Kettlebell Sumo Deadlift

A glute-focused deadlift variation using a kettlebell. The wide stance emphasizes the inner thighs and glutes, making it a great alternative to barbell deadlifts.

Kettlebell Sumo Deadlift demonstration

Visual demonstration — Kettlebell Sumo Deadlift

Muscles Worked

Gluteus Maximus (Primary)AdductorsHamstrings

Step-by-Step Instructions

  1. 1Stand with feet wider than shoulder-width, toes slightly turned out.
  2. 2Place a kettlebell between your feet.
  3. 3Hinge at the hips, bend your knees, and grip the kettlebell handle with both hands.
  4. 4Drive through your heels to stand up, keeping your chest up and back flat.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Push your knees out as you lift.
  • Keep the kettlebell close to your body.
  • Engage your glutes at the top.

Common Mistakes to Avoid

  • Rounding the back.
  • Letting knees collapse inward.
  • Using arms to pull instead of legs and glutes.

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