How many sets and reps of the kettlebell sumo deadlift should a beginner do?

Three sets of 10 to 12 with the heaviest bell you own, resting about a minute, two or three times a week. It also works as an opener before squats, two sets of 8, or as a finisher after them. When 15 reps stop being hard, the bell has run out rather than you: move to two bells, a barbell sumo pull, or the single-leg work that follows on from it.

What can I use instead of a kettlebell for the sumo deadlift?

A dumbbell stood on end between the feet is the closest match, and a loaded backpack gripped by its top handle works at home. If you have a barbell, the sumo deadlift itself is the obvious next step and lets you load far heavier with the same wide stance.

What is the kettlebell sumo deadlift good for?

The wide stance and turned-out feet put more of the work into the adductors and glutes while keeping the torso upright, which is easier on the lower back and easier to reach for taller lifters who struggle to get down to a bell. For heavy strength work it runs out fast, since a single bell caps out quickly, and it suits nobody whose hips will not open enough to keep the knees tracking over the toes.

Beginner

Kettlebell Sumo Deadlift

Widening the stance and turning the toes out shifts more of the work to the adductors and glutes while keeping the torso more upright than a conventional pull. The centered bell and short range make it easy on the back and a good choice for trainees who want hip and inner-thigh strength without a loaded bar. It also doubles as a mobility-friendly hinge for taller lifters.

Equipment: Kettlebells
Body part: Glutes, Thighs
Type: Strength
Browse by muscle: Gluteus Maximus, Adductor Magnus, Biceps Femoris, Erector Spinae
Browse by movement: Hinge

How to do it

1
Set your feet wide with the toes turned out and the bell centered between them.
2
Push the hips back and bend the knees to grip the handle with both hands.
3
Keep the chest up, back flat, and shins fairly vertical.
4
Drive the knees out and push the floor away to stand tall.
5
Finish by squeezing the glutes with the hips fully extended.
6
Hinge back and lower the bell between the legs under control.

Tips

Actively spread the floor with your feet to keep the knees tracking over the toes.
Keep the bell close to your body so the pull stays vertical and balanced.
Match stance width to your hip mobility; go only as wide as you can stay flat-backed.

Variations

Common mistakes

The hips sink toward the floor as if squatting the bell up, which pushes the shins forward and hands the work to the quads instead of the glutes and adductors.
Because a kettlebell handle sits low, the back rounds to reach it once the stance is wide. Hinge further back, or stand the bell on a couple of plates until you can keep a flat back.
Lowering the bell by bending the knees first drops it straight down and skips the hinge entirely; the hips lead the way down every rep.
Wide-stance pulling makes the adductors sore in a way conventional work does not, so five hard sets in your first session buys three days of a groin that objects to stairs. Build up over a few weeks.
The chest drops as the hips rise, and the bell path curves out around the knees rather than running straight up the middle of your stance.

Frequently asked

How many sets and reps of the kettlebell sumo deadlift should a beginner do?: Three sets of 10 to 12 with the heaviest bell you own, resting about a minute, two or three times a week. It also works as an opener before squats, two sets of 8, or as a finisher after them. When 15 reps stop being hard, the bell has run out rather than you: move to two bells, a barbell sumo pull, or the single-leg work that follows on from it.
What can I use instead of a kettlebell for the sumo deadlift?: A dumbbell stood on end between the feet is the closest match, and a loaded backpack gripped by its top handle works at home. If you have a barbell, the sumo deadlift itself is the obvious next step and lets you load far heavier with the same wide stance.
What is the kettlebell sumo deadlift good for?: The wide stance and turned-out feet put more of the work into the adductors and glutes while keeping the torso upright, which is easier on the lower back and easier to reach for taller lifters who struggle to get down to a bell. For heavy strength work it runs out fast, since a single bell caps out quickly, and it suits nobody whose hips will not open enough to keep the knees tracking over the toes.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Glutes exercises