Introduction.

The Kettle Bell Sumo Deadlift is a lower body exercise that primarily targets the hamstrings but also works the adductors, forearms, glutes and lower back. This is a compound exercise which is well suited to intermediate lifters.

Alternatives.

Technique.

  • Stand with your legs wider than shoulder width apart with your toes pointing outwards.
  • Grip the kettle bell with your hands between your legs and lower your hips, keeping your head and chest up. This is the starting position.
  • Stand up by straightening your legs and squeezing your glutes to lift the kettle bell
  • Keep your back flat throughout the lift (avoid arching either way) and keep your abs contracted.

Leg Muscle Diagram.

Leg Muscles