Kettlebell Sumo Deadlift
Exercise Overview
This is a modified version of CONVENTIONAL DEADLIFT that utilizes a wider stance to bias the movement to increase quadriceps activation. Start with your feet wider than shoulder distance apart and hands gripping on a kettlebell. Your feet may be externally rotated between 15 to 30 degrees. Hinge at the hips and bend the knees to maintain a neutral spine. Be sure to keep the arms close to the body. Keep the core braced and the latissimus dorsi isometrically contracted to increase lumbar stability. Lift the weight up by driving the feet into the ground and extending at the hips and knees. Stand tall through the hips at the top of the movement. Lower the weight by reversing the motion.
Muscles Involved
Posterior ChainErector SpinaeHamstringsFunctional Back LineGluteus MaximusLatissimus DorsiCoreTransversus AbdominisQuadriceps
Related Conditions
Strength TrainingChronic Low Back PainFunctional ScoliosisLower Kinetic Pain SyndromeSacroiliac Joint SyndromeThoracolumbar SyndromeProximal Hamstring TendinitisFunctional hip impingementHip spine syndrome
