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Sumo Deadlift: Wide Stance, Same Hinge Rules

A sumo stance with a kettlebell between the feet lets you stay closer to the ground and feel the inner thighs and glutes share the pull.

Kettlebell sumo deadlift: wide stance setup, lift, and controlled lower — Kettlebell Sumo Deadlift movement illustrations

The prescription

Sets: 3–4 sets
Reps: 6–10 reps
Rest: 2 min
Time: About 12 min

Equipment. Kettlebell

Muscles. gluteus maximus. Also adductors, hamstrings, quadriceps

Starting position

Take a wide stance with toes turned out. The bell sits on the floor between the feet.
Hinge and grip the handle with both hands. Chest stays lifted.

How to move

Wedge the hips toward the bell and push the floor away.
Keep the knees tracking over the toes.
Stand tall at the top without hyperextending.
Lower with the same path you used to lift.

Common mistakes

Letting the hips shoot up first so it becomes a stiff-leg pull.
Gripping too far forward on the handle so the bell tips.
Standing on tiptoes at lockout.

Variations

Trap-bar style with two bells
Pause at the floor

Progressions

Heavier bell

Regressions

Lighter bell
Blocks to raise the start height

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
Keep a clear space around you. A dropped kettlebell does not apologize.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

Peach Progression