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Kettlebell Sumo Deadlift
The Kettlebell Sumo Deadlift is a strength exercise with a kettlebell for your back. Share of the load in the Zulta muscle model: gluteus maximus 21%, spinal erectors (lower back) 12% and hamstrings (biceps femoris) 11%.
How to do it
- Stand with your feet about twice shoulder width, toes turned out, with a kettlebell on the floor between them.
- Push the hips back and bend the knees, tracking them over the toes, to grip the handle with both hands.
- Keep the torso more upright than a standard deadlift, back flat and arms straight.
- Drive the knees out and stand up tall, squeezing the glutes and inner thighs.
- Lower the bell back down between the feet with the same upright torso.
Tips
- Push the knees out in line with the toes throughout the lift.
- Stand on a pair of plates if the bell is too low to reach with a flat back.
Common mistakes
- Letting the knees collapse inward.
- Leaning far forward so the hips rise first.
- Turning the feet out further than the hips allow.
Muscles worked by the Kettlebell Sumo Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A wide stance and upright torso shift work to quads and adductors (Escamilla 2002). Lifting a load from the floor with hips and knees extending together: glutes, spinal erectors and hamstrings drive it, quads break the floor, adductor magnus assists hip extension, grip and upper back hold the bar.
Kettlebell Sumo Deadlift alternatives
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Frequently asked questions
What muscles does the Kettlebell Sumo Deadlift work?
Mainly the gluteus maximus, spinal erectors (lower back) and hamstrings (biceps femoris). The adductors, quads (vastus lateralis), hamstrings (semitendinosus/-membranosus) and quads (vastus medialis) assist.
Is the Kettlebell Sumo Deadlift good for beginners?
The Kettlebell Sumo Deadlift is rated intermediate. If you are new, learn the Smith Machine Sumo Deadlift first and build up from there.
What is a good alternative to the Kettlebell Sumo Deadlift?
For example the Jefferson Deadlift, Smith Machine Sumo Deadlift and Sumo Deadlift (Dumbbell). They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Sumo Deadlift harder?
Add weight or reps, or move on to the Jefferson Deadlift and Paused Deadlift.
Sources
- Escamilla et al. 2002, MSSE 34(4):682-688 (sumo vs conventional)
- Swinton et al. 2011, JSCR 25(7):2000-2009 (hexagonal bar)
Log your sets in Zulta
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