Kettlebell Sumo Deadlift
The Kettlebell Sumo Deadlift is a kettlebell exercise that primarily targets the hamstrings, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Kettlebell Sumo Deadlift
- 1Stand with your feet wider than shoulder-width, toes slightly turned out, with the kettlebell on the floor between your feet; push your hips back, bend your knees a bit, keep your back flat, chest up, and grab the handle with both hands while bracing your abs. Feel your weight in your heels and the middle of your feet, not your toes.
- 2Push the floor away with your feet and stand up tall, driving your hips forward and squeezing your glutes at the top without leaning back, then slowly lower the kettlebell back down along the same path by pushing your hips back and bending your knees. Breathe in as you lower the weight with control, and breathe out as you stand up powerfully.
Coach tips
- Keep the kettlebell close to your body so it moves straight up and down, not out in front of you.
- If you feel your lower back rounding, shorten the range by putting the kettlebell on a low box or plates until your hips are more flexible.
- Think about pushing your knees out and spreading the floor with your feet to really feel your glutes and side glutes working.
Train hamstrings smarter
One rep, one set. Hypro turns the Kettlebell Sumo Deadlift into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Kettlebell Sumo Deadlift weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much hamstrings you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Kettlebell Sumo Deadlift fits right into proven hypertrophy and strength templates.
For optimal hamstrings hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
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