Glutes
Kettlebell Sumo Deadlift
4 × 8–12 · Beginner · Kettlebell
How to do it
- Stand wide over a kettlebell with toes turned out about forty-five degrees, the handle centred between your arches.
- Push your hips back and bend your knees, gripping the handle tightly while keeping your chest tall and back flat.
- Drive through your whole feet, pushing your knees out in line with your toes, and stand tall squeezing your glutes.
- Lower the kettlebell under control by hinging and bending together, setting it down fully between your feet each repetition.
Coach tip: Your knees must track over your toes, never cave inward. If your heels lift or your back rounds, narrow your stance slightly and reduce the weight.
About this exercise
The glutes are the largest, strongest muscles in the body — they extend the hip for walking, running, lifting and climbing. Direct glute work improves power, pelvic control and lower-back resilience.
Primary muscles
Gluteus maximus
Also working
Gluteus medius, hamstrings, core
Common mistakes
- Arching the lower back at the top instead of finishing the rep with the glutes
- Letting the knees collapse inward under load
- Using so much weight that the lower back takes over
Form & safety — Finish each rep by squeezing the glutes with your ribs down and pelvis level — that position, not a big back arch, is full hip extension.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.