Kettlebell sumo squat

The kettlebell sumo squat is a lower-body movement emphasizing the muscles of the hips, glutes, and quads. It shares attributes with both the kettlebell deadlift and the goblet squat, but is usually performed with a wider stance and the feet pointed more outward, similar to a sumo deadlift. Its unique stance helps the lifter keep an upright torso, as well as emphasize stretching the hips and adductor muscles.


  1. Simpler and safer to teach than a barbell sumo deadlift because weight is between the feet
  2. Strengthens the muscles of the hamstrings, hips, glutes, and grip
  3. Can be made easier by elevating the weight on a plate or step
  4. Great way to do squats for high reps, and to build flexibility while strength training

Kettlebell sumo squat Images


Kettlebell sumo squat Instructions

Kettlebell sumo squat muscle diagram
  1. Use 1 or 2 hands to pick up the kettlebell, pulling it up to your chest. Hold the kettlebell at chest level with both hands, making sure to keep your arms close to your body and elbows tucked in. Your feet should be slightly wider than shoulder-width apart, with your toes pointing slightly outward. Keep your back straight and abdominals tight. This will be your starting position.
  2. Pushing your hips back, slowly bend the knees and lower your legs until your thighs are just below parallel to the floor. Make sure to inhale during this portion of the exercise.
  3. Press through the heel of the foot and push your hips through to return to the starting position. Breathe out during this phase of the exercise.
  4. Repeat for recommended number of repetitions before bending your knees to lower the kettle bell back to the ground.