The important part of putting together a great workout routine is knowing exactly which part of your body you're looking to help and doing exercises targeting those areas. One exercise you may be doing that can benefit multiple areas of the body is the sumo deadlift with kettlebell.
Not bad, huh? We're going to discuss one particular type of deadlift, the sumo deadlift. The sumo deadlift requires a different stance than the traditional deadlift. The bar is gripped with the lifter's hands between their legs, with a wider hip stance and toes pointed slightly outwards
In general, people with shorter arms or a history of back injury may favor the sumo deadlift due to parts of the body that puts the most work on, but any person looking to improve their fitness regimen can stand to benefit. For those of us who are not powerlifters, the sumo deadlift with kettlebell is most likely going to be the ideal starting point.
Preparing for Your Workout
Before beginning your workout, let's get into what you need.
- Kettlebell. Part of the struggle with weightlifting is not just the weight you lift up, but how you lift it. Using the wrong parts of the body while you lift can lead to pain at best and injury at worst. It's all in how you grip. Kettlebells are easier than traditional barbells for many people to lift due to the simple handle that you can grab with two hands. This makes them especially well suited for a sumo deadlift.
- Comfortable workout clothing: You will want to invest in some proper workout clothes while you lift. This isn't just for your own comfort, as you will want the maximum range of mobility when you're lifting to improve your routine. More form-fitting gear will make it easier to see that your lifting form and stances are correct while you'll find that loose-fitting gear is easier to move around in. Either one can work, pick what fits you best.
One thing you may want to invest in, though, is a good pair of shoes, especially if you plan on doing a lot of deadlifting. There are specific shoes designed for this purpose, but if you're not ready for this investment, a pair of sneakers that fit snug around the heel will do.
Doing The Sumo Deadlift With Kettlebell — Step by Step
1. Getting Your Stance Right
Make sure you are in the proper stance before you begin lifting. For the sumo deadlift with kettlebell, you should to begin with your feet slightly wider than shoulder width (we are thinking sumo wrestler, after all.) You are also going to want to make sure your toes are pointed directly forward. If you find this is causing too much pressure on your knees, you can adjust your toes to point to the side slightly.
2. Move Downwards
With the kettlebell placed on the ground between your legs, bring your arms to the inside of your thighs, with your hands straight down. To tighten up your lats, squeeze your arms against your sides. Push your hips backward as you descend until you can reach the top of the weight. Remember, your hips are going to be the primary source of motion when you lift.
3. Grasp the Weight
Grab the kettlebell with an overhand grip with both hands, making sure they are touching each other. Position your shoulders over the kettlebell while make sure to keep a taut lower back and your body facing forward.
With these things in mind, put your hands on your thighs and slide them down towards the kettlebell, maintaining your stance.
4. Lift the Weight
Begin this step by taking a deep diaphragmatic breath (belly breath). Doing so is proven to help improve performance if done properly. With both hands on the kettlebell, push your hips forward to lift up the kettlebell to waist level, keeping your chest forward. You should feel a good squeeze in your glutei after you successfully lift the weight.
Make sure that you lift slow and steadily from the floor rather than jerking it upwards. Not only will jerking the weight risk injury, but you also won't get a chance for the maximum amount of muscles to benefit from the lift.
You may see some sumo deadlifts where the lifters raise their kettlebells up to their shoulders—this is a separate technique called the kettlebell sumo high pull, generally designed for more advanced lifters.
5. Lower the Weight
With your stance maintained, lower back down until the kettlebell taps the ground. Do not let it rest on the ground, as you still want to be lifting it the whole time. The idea of having it tap the ground is to ensure that you get the full repetition for a maximum workout.
6. Repeat the Process
Continue this process as many repetitions as you have allotted for your workout.
The Sumo Deadlift in Review
Sound good? Remember to follow all these steps to the letter to help you master the sumo deadlight with kettlebell. Here are a couple of the major things to keep in mind.
- Make sure your stance is proper before you begin lifting.
- Push back with your hips as you go down to grab the kettlebell, then push forward and upwards when you lift. Do not lift with your back.
- Look for that squeeze in your glutei after you lift to know that you've lifted it properly.
- Tap the kettlebell on the ground as you go back down, but do not let the weight rest there.
Adhering to these main points and the other advice is the key for a productive and safe sumo deadlift with kettlebell workout.
In time, as you gain strength and confidence in your ability, you can move onto two kettlebells in each hand, or even barbells if you wish. In addition, the basic hip hinge movements and conditioning in the legs, hips, and glutei that you get from this workout serves as a great gateway into other, more complex kettlebell techniques, like lifts and swings. This routine could open up a whole new path to fitness for you!
If you found this tutorial helpful, please let us know in the comments, and share it with your friends and family who are interested in incorporating this into their routine.