Library / Hamstrings
Kettlebell Sumo Deadlift
Kettlebell · Hinge · Compound
HamstringsGlutes Erector SpinaeTrapsForearms Joint friendly
Default prescription & biomechanics
- Primary muscles
- Hamstrings, Glutes
- Secondary muscles
- Erector Spinae, Traps, Forearms
- Equipment
- Kettlebell
- Movement pattern
- Hinge (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
Step-by-step coaching cues
- Adopt a wide stance with toes pointed outward at 45 degrees, positioning your shins close to the bar.
- Drop your hips vertically, grip the bar inside your knees, and wedge your chest up while pulling the slack out of the bar.
- Push the floor away through your heels, spreading the floor apart as the bar ascends.
- Lock out by pushing your hips forward into the bar with a full glute contraction.
Joint & safety considerations
No specific joint contraindications are flagged for Kettlebell Sumo Deadlift. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Glute-Ham Back Extension | Bodyweight swap | Bodyweight |
| Bodyweight Feet Elevated Staggered Glute Bridge | Bodyweight swap | Bodyweight |
| Resistance Band Hinge Good Morning | Bands swap | Bands |
| Rope Cable Pull-Through | Cable swap | Cable |
| Single-Leg Dumbbell RDL | Dumbbell swap | Dumbbell |
| Smith Deadlift | Smith Machine swap | Smith Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.