Kettlebell Deadlift (Sumo)

HingeKB

Kettlebell deadlift with a wider stance and the bell placed between the feet, toes turned out slightly — the KB equivalent of a sumo deadlift, often progressed to double-bell for heavier loading.

Demo: StrongFirst

Sets

3

Reps

6-10

Rest

1 min

Contraindications

Hip impingement may be aggravated by the wide, turned-out stance — narrow the stance if pinching occurs. Groin strain history — progress load gradually.

Setup

Feet shoulder-width apart or wider, kettlebell between the feet, toes turned out slightly.

Execution

  1. 1Inhale and hinge down to the kettlebell
  2. 2Grip the handle and load the lats
  3. 3Stand up to full extension, exhaling
  4. 4Keep the bell between the feet throughout
  5. 5Lower with control back to the same spot

Key cues

  • Bell stays centered between the feet
  • Knees track over toes, pushed slightly out
  • Neutral spine, chest tall
  • Inhale down, exhale up
  • Load the lats before standing

Common faults

  • Rounding the back to reach the handle
  • Knees caving inward
  • Standing up before fully gripping the bell
  • Losing the wider stance and reverting to conventional foot position
  • Overextending the lower back at the top

Tweaks

  • Double kettlebell sumo deadlift (bells in a V)
  • Elevated sumo deadlift for mobility-limited lifters
  • Paused sumo deadlift

Regressions

Kettlebell Deadlift

Muscles

Primary: Gluteus Maximus, Adductors, Quadriceps

Secondary: Hamstrings, Erector Spinae

Notes

Frequently progressed to a double-kettlebell version once single-bell loading is no longer challenging.

Sources

Attribution: StrongFirst