This exercise involves using a kettlebell to perform a sumo deadlift, which targets the muscles in the legs, glutes, and lower back. The sumo stance allows for a wider range of motion and can be modified for different fitness levels.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including the glutes, hamstrings, quads, and lower back
- Improves overall strength and power
- Increases hip mobility and flexibility
- Can be modified for different fitness levels and goals
- Helps to improve posture and balance
- Can be done with minimal equipment and space
How to perform
- Stand with your feet wider than shoulder-width apart and your toes pointing outwards.
- Place a kettlebell on the ground between your feet.
- Bend your knees and hinge at your hips to reach down and grab the kettlebell with both hands.
- Engage your core and lift the kettlebell up, keeping your back straight and your chest up.
- Stand up straight, squeezing your glutes at the top of the movement.
- Lower the kettlebell back down to the ground, bending your knees and hinging at your hips.
- Repeat for desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Lower Back
Primary
Abs
Secondary