Kettlebell Sumo Deadlift

How to do it

1. Stand in a wide stance with toes pointed slightly out, a kettlebell on the floor between the feet.
2. Hinge down with a flat back, knees tracking over the toes, and grip the handle with both hands.
3. Drive through the floor and extend the hips and knees together to stand up.
4. Squeeze the glutes at the top.
5. Lower the bell under control back to the floor by pushing the hips back.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Romanian Deadlift, it loads Adductors (inner thigh) 40 points higher, Hamstrings 35 points lower, Lower back / erectors 20 points lower. It needs Kettlebells where the other uses Barbell. Compared with the Kettlebell Front Squat, it loads Quads 95 points lower, Hamstrings 45 points higher, Abs 35 points lower.

Other ways to train this

• Romanian Deadlift BarbellIntermediate
• Dumbbell Romanian Deadlift DumbbellsIntermediate
• Good Morning BarbellProfessional
• Smith Machine RDL Smith machine
• Conventional Deadlift BarbellProfessional
• Cable Pull-Through Cable machine
• Kettlebell Swing KettlebellsIntermediate
• Single-Leg Romanian Deadlift DumbbellsIntermediate
• Band Good Morning Resistance bands
• Sumo Deadlift BarbellProfessional
• Bodyweight Good Morning Bodyweight
• Band Romanian Deadlift Resistance bands
• Kettlebell Deadlift KettlebellsIntermediate
• Stiff-Leg Deadlift BarbellProfessional
• Rack Pull BarbellIntermediate
• Trap-Bar Deadlift BarbellIntermediate
• Smith Machine Good Morning Smith machine
• Dumbbell Deadlift DumbbellsIntermediate

Other exercises for the Glutes

• Kettlebell Front Squat 40% Kettlebells
• Kettlebell Squat 40% Kettlebells
• Turkish Get-Up 40% KettlebellsProfessional
• Kettlebell Sumo High Pull 30% KettlebellsIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.