Kettlebell Sumo Deadlift

Kettlebell variation that uses its offset center of mass to challenge grip, stability, and implement control.

• Compound
• kettlebell
• Advanced

How to do it

• Hold the handle without bending the wrist
• Keep the bell close to the working line
• Set it up and put it down with a safe hinge or support

Sets, reps and tempo

Ranges: 3–6 strength · 5–8 hypertrophy · 1–3 RIR

Tempo: Drive up explosively pushing your knees out over your toes; lower for 2 s under control

Common mistakes

• Letting the bell hit the forearm
• Losing wrist alignment by choosing too much weight

Muscles worked

Primary

• Glutes

Secondary

• Quads
• Hamstrings
• Erectors / lower back

Alternatives

• Sumo Deadlift
• Conventional Deadlift
• Hip Thrust