How to Do Kettlebell Sumo Deadlift
The kettlebell sumo deadlift should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the kettlebell sumo deadlift.
Beginning Kettlebell Sumo Deadlift
1. Begin with the kettlebell under your hips and your feet shoulder-width apart and slightly externally rotated (toes pointing slightly out).
2. To find your hinge posture, take a deep breath and engage your core, then send your hips back. Reach for the kettlebell with both hands, keeping your spine and neck in a neutral position, and load your lats. Both your adductors (on the inside of your legs) and your hamstrings should be tense.
Kettlebell Sumo Deadlift Movement
1. Drive your hips forward to full extension, as if you were closing a zipper with your glutes. With the kettlebell between your legs, exhale at the top of the action.
2. Return to your starting position by sending your hips back and hinging to return the kettlebell to the ground under your hips while maintaining core tension and lats loaded.
Kettlebell Sumo Deadlift Benefits
The adductors are targeted with the kettlebell sumo deadlift (inner thigh and groin muscles). Lifters who want to pull high weight often choose the sumo posture because it allows for a limited range of motion and puts more strain on the quads — and less on the lower back.