Kettlebell Sumo Deadlift

oec:kettlebell-sumo-deadlift

A wide-stance hip hinge performed with a kettlebell to build strength in the glutes, adductors, hamstrings, and quadriceps.

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Also called: KB sumo deadlift, sumo kettlebell deadlift

How to do it

Place a kettlebell on the floor between your feet.
Stand with a wide stance, roughly one-and-a-half times shoulder width, with your toes turned out at approximately 30 to 45 degrees.
Position your feet so the kettlebell handle aligns directly with your midfoot.

Hinge at the hips and bend your knees to reach down, grasping the kettlebell handle firmly with both hands.
Pull your shoulder blades down and back, brace your core, and ensure your chest stays proud with a neutral spine.
Drive through the floor with your entire foot, extending your hips and knees together to stand up tall.
Lock out your hips at the top by squeezing your glutes without leaning backward.
Reverse the motion by hinging at the hips and letting the knees track out over the toes, controlling the kettlebell smoothly back to the floor.

Inhale and brace your trunk before pulling; exhale as you complete the ascent and stand tall.

Knees caving inward during the drive.: Actively push your knees outward in line with the direction your toes are pointing.
Rounding the spine when reaching for the kettlebell.: Hinge deeper at the hips and bend the knees enough to reach the handle with an upright, braced torso.
Hyperextending the lower back at lockout.: Finish the rep by squeezing the glutes and bracing the abs, keeping the rib cage down.

Maintain a neutral spine throughout the entire lift; do not let the load pull you into lumbar flexion.

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