The Kettlebell Sumo Deadlift is a beginner-friendly kettlebell strength exercise that targets the glutes, with the abdominals and quadriceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesGlutes
Secondary musclesAbs, Quads
EquipmentKettlebell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Kettlebell Sumo Deadlift
Stand with feet wider than shoulder width and toes turned out about 30 degrees.
Set the kettlebell on the floor between your feet, directly under your hips.
Hinge at the hips, bend the knees, and grip the kettlebell handle with both hands.
Brace your core, lift your chest, and flatten your back into a strong starting position.
Drive through your heels to stand up tall, finishing with squeezed glutes and locked-out hips.
Lower the kettlebell back to the floor under control by hinging the hips back and bending the knees.
02 The payoff
Why it earns its spot
Builds glute and quad size from a beginner-friendly deadlift position.
Teaches the deadlift pattern with less stress on the lower back.
Trains full-body bracing and grip strength under load.
03 Don't do this
Common mistakes
Letting the knees cave inward on the way up, which loads the joints instead of the glutes.
Rounding the lower back at the bottom of the lift, which strains the spine.
Pulling with the arms instead of driving the floor away with the legs.
Hyperextending the lower back at lockout instead of standing tall with squeezed glutes.
EGON Put it on record
Track it in EGON.
Log every set of the Kettlebell Sumo Deadlift, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
