Kettlebell Sumo Deadlift

How to do it

Set up

1. Stand with the feet wider than shoulder width and the toes turned slightly out.
2. Place one kettlebell between the feet, hinge and bend the knees to grip it with both hands.
3. Keep the whole foot flat and brace with the back in a stable position.

Do the rep

1. Push through the feet and extend the hips and knees together to lift the kettlebell.
2. Stand tall without leaning back.
3. Hinge and bend the knees to return the kettlebell to the floor under control. Let the weight stop before the next rep.

What counts as a rep

A rep counts when the kettlebell leaves the floor, the hips and knees reach full extension, and the weight returns to a dead stop on the floor.

One rep starts with one kettlebell at a dead stop on the floor between the feet in a wide stance, lifts it in both hands to full hip and knee extension, and ends after it returns to a dead stop on the floor.

Breathing

Breathe in and brace before lifting; exhale after you stand.

Cues

• Keep the weight close.
• Extend the hips and knees together.
• Let the weight stop on the floor.

Common mistakes

• Hips rise first

  What you seeThe knees straighten while the weight stays on the floor.

  FixStart with the hips lower and extend the hips and knees together.

  A controlled start keeps the load close to the body.

• Bouncing the weight

  What you seeThe next rep starts before the weight stops on the floor.

  FixPause with the weight resting on the floor.

  Each rep starts from a dead stop.