Kettlebell Sumo Deadlift

Muscles worked by the Kettlebell Sumo Deadlift

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

AdductorsHip AdductorsLower BackErector SpinaeHamstringsHamstring MusclesTrapsTrapezius

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Kettlebell Sumo Deadlift

1. Stand in a wide stance with toes pointed slightly out, a kettlebell on the floor between the feet.
2. Hinge down with a flat back, knees tracking over the toes, and grip the handle with both hands.
3. Drive through the floor and extend the hips and knees together to stand up.
4. Squeeze the glutes at the top.
5. Lower the bell under control back to the floor by pushing the hips back.
6. Repeat for the recommended number of repetitions.

Form tips

• Knees track out over the toes — do not let them cave in.
• Shoulders stay above the hips at the bottom; if the shoulders drop, narrow the stance.
• Keep the bell close to the body throughout the lift.

At a glance

Kettlebell Sumo Deadlift in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Good Morning
• Banded Romanian Deadlift
• Barbell Deadlift
• Bodyweight Good Morning
• Deficit Deadlift
• Double Dumbbell Kickstand Deadlift
• Dumbbell Deadlift
• Dumbbell Kickstand Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "kettlebell-sumo-deadlift",
  "name_en": "Kettlebell Sumo Deadlift",
  "name_de": "Kettlebell-Sumo-Kreuzheben",
  "name_es": "Peso muerto sumo con pesa rusa",
  "description_en": "A wide-stance deadlift with a single kettlebell between the feet. The wide stance and close-to-body load make this a quad-and-glute-dominant pattern that is easy to learn.",
  "description_de": "Kreuzheben im breiten Stand mit einem einzelnen Kettlebell zwischen den Füßen. Der breite Stand und der körpernahe Zug machen diese Variante Quadrizeps- und Gluteus-betont und leicht erlernbar.",
  "description_es": "Un peso muerto con postura amplia usando una sola pesa rusa entre los pies. La postura amplia y la carga cerca del cuerpo hacen de este un patrón dominante de cuádriceps y glúteos que es fácil de aprender.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "kettlebell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "adductors",
    "erector_spinae",
    "hamstrings",
    "trapezius"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "pull_day"
  ],
  "variation_group": "deadlift",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand in a wide stance with toes pointed slightly out, a kettlebell on the floor between the feet.",
    "Hinge down with a flat back, knees tracking over the toes, and grip the handle with both hands.",
    "Drive through the floor and extend the hips and knees together to stand up.",
    "Squeeze the glutes at the top.",
    "Lower the bell under control back to the floor by pushing the hips back.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Steh breit, Zehen leicht auswärts, ein Kettlebell auf dem Boden zwischen den Füßen.",
    "Mit geradem Rücken hinunterbeugen, Knie in Richtung Zehen, Griff mit beiden Händen fassen.",
    "Durch den Boden drücken, Hüfte und Knie gleichzeitig strecken und aufstehen.",
    "Gluteus oben anspannen.",
    "Kettlebell kontrolliert zum Boden absenken, Hüfte zurückschieben.",
    "Wiederhole die empfohlene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Párate con una postura amplia y los pies ligeramente girados hacia afuera, con una pesa rusa en el suelo entre los pies.",
    "Baja con la espalda plana, las rodillas alineadas con los pies, y agarra el asa con ambas manos.",
    "Empuja el suelo y extiende caderas y rodillas juntas para ponerte de pie.",
    "Aprieta los glúteos en la parte superior.",
    "Baja la campana con control de vuelta al suelo empujando las caderas hacia atrás.",
    "Repite el número recomendado de repeticiones."
  ],
  "tips_en": [
    "Knees track out over the toes — do not let them cave in.",
    "Shoulders stay above the hips at the bottom; if the shoulders drop, narrow the stance.",
    "Keep the bell close to the body throughout the lift."
  ],
  "tips_de": [
    "Knie über die Zehen führen – nicht nach innen fallen lassen.",
    "Schultern bleiben unten über den Hüften; wenn die Schultern absacken, Stand enger machen.",
    "Kettlebell während der gesamten Bewegung körpernah halten."
  ],
  "tips_es": [
    "Las rodillas se alinean con los pies — no dejes que colapsen hacia adentro.",
    "Los hombros permanecen por encima de las caderas en la parte inferior; si los hombros caen, estrecha la postura.",
    "Mantén la campana cerca del cuerpo durante todo el levantamiento."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-sumo-deadlift-start.webp",
      "peak": "images/flat/kettlebell-sumo-deadlift-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "kettlebell-sumo-deadlift");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.