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Upper Legs · Kettlebell
Kettlebell Sumo Deadlift
Kettlebell Sumo Deadlift is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and lower back assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Adductors · Adductor Magnus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do Kettlebell Sumo Deadlift
- Place a kettlebell on the floor between your feet. Stand with your feet wider than shoulder-width apart and your toes pointed slightly outward.
- Hinge at your hips and bend your knees to lower your body, reaching down to grasp the kettlebell handle with both hands, keeping your back straight and chest up.
- Push through your heels to lift the kettlebell off the floor, extending your hips and knees simultaneously.
- Lower the kettlebell back to the starting position. Repeat for the desired number of repetitions.
Form tips
- Ensure your knees track over your toes to prevent knee strain.
- Maintain a wide stance with toes pointed slightly outward.
- Use a weight that allows you to maintain proper form throughout the exercise.
Kettlebell Sumo Deadlift alternatives
More quads exercises
Kettlebell Sumo Deadlift FAQ
What muscles does Kettlebell Sumo Deadlift work?
Kettlebell Sumo Deadlift mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Adductor Magnus). The hamstrings and lower back work as secondary muscles.
What equipment do you need for Kettlebell Sumo Deadlift?
You need a kettlebell.
How many sets and reps of Kettlebell Sumo Deadlift should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Sumo Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Kettlebell Sumo Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebell Sumo Deadlift?
Other exercises for the quads include Barbell Clean Deadlift, Barbell Reverse Deadlift, Barbell Deadlift High Pull and Barbell Snatch Deadlift Wide Grip.
For developers
Use Kettlebell Sumo Deadlift in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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