Video Demonstration
The Kettlebell Sumo Deadlift is a Compound (multiple joint movements required to do the lift) Functional Pulling exercise.
Since this is a functional movement that strengthens your posterior chain, improving on this lift will make many everyday activities easier for you to complete.
This article will cover how to perform the Kettlebell Sumo Deadlift with video, image and a written step by step description explaining how you carry out the movement.
Its difficulty level, the equipment that you will need, and the different muscle groups that get worked when you do it.
The different benefits you get when it gets added to your training routine, and some training tips to make sure you get the most out of doing this exercise.
Kettlebell Sumo Deadlift How to Guide
Image Example
Step by Step Description
Step 1: Place a Kettlebell on the floor with the horn (handle) pointing up and stand with your feet slightly wider than shoulder width apart with the Kettlebell between your legs. Point your toes outwards by approximately 45 degrees.
Step 2: Push your hips back and bend at the knees. Keep your back straight, lean your upper body forwards and grab the handles using an overhand grip (palms of your hands should be facing towards your body).
You are now in the starting position.
Step 3: Press your heels into the floor and drive your hips forwards while extending at your knees. Continue to drive your hips until your body moves to an upright standing position. Make sure to keep your weight on the heels and do not shift forward onto the balls of your feet.
Step 4: Push your hips backward, bend at your knees and lean forwards returning the kettlebell back to the floor.
You have now completed one repetition. Repeat for the desired number of reps or time selected.
Difficulty Level
The Sumo Deadlift gets rated at an Early Intermediate difficulty level.
Equipment Required
To use this lift, you will need either one or two kettlebells. By using two Kettlebells, you will be able to apply heavier loads.
Muscles Worked
The Sumo Deadlift acts on multiple muscle groups. Your Core, Glutes, Quadriceps, and the Hamstrings are all worked when you perform this lift.
Benefits of the Kettlebell Sumo Deadlift
Since this lift uses a relatively simple movement pattern, it is suitable for beginners and advanced lifters.
Continually using this exercise will help you to tone and strengthen your muscles while improving your stability.
Strengthening your back makes everyday activities easier and reduces your chance of an injury in and out of the gym.
When performed correctly the Sumo Deadlift has an extremely small injury rate. It also requires less ankle and thoracic mobility to complete the pull compared to the traditional version.
Many taller people feel more comfortable performing the Sumo variation since they can keep their back in a more upright position.
Most people find they can move heavier weights when they use the Sumo version. The Sumo stance also recruits more hip strength than the traditional Deadlift.
Training Tips
If you are going to use a heavy load by holding two kettlebells, you may need to widen the position of your feet slightly.
Do not use your arms to lift the weight. Your arms should stay in the same position throughout the movement.
Your neck needs to remain in line with your back. Keep your back straight and do not let your lower back round.
You should feel your Quadriceps working only when in the standing position. If you feel the tension in your Quads when lifting, or when returning the Kettlebell to the floor, the most likely cause is your knees drifting past the toes.
Alternate Exercises
- Deadlift
- Suitcase Deadlift
- Deficit Deadlift
- Bulgarian Deadlift
In closing
Building functional strength is important and will make your daily tasks easier to complete. Using the Sumo Deadlift will lower your chances of suffering from a lower back injury and improve your aesthetics(how you look).
If you have never attempted the Kettlebell Sumo Deadlift try adding it into your training routine for a few weeks to see for yourself all the benefits that it has to offer.
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