Kettlebell Sumo Squat

Kettlebell Sumo Squat versus other Squat Exercises

The Sumo Squat is another basic kettlebell exercise similar to the Deadlift where weight is lifted using your glutes and abdominal muscles. The main difference between this exercise and all other kettlebell exercises is the position of your legs and feet, which should be a little more than shoulder length apart and turned outward similar to what you would see from a sumo wrestler. The change of stance combined with a stable core makes it ideal for working 75% of your muscles including the inner and outer thighs.

Proper Technique for the Kettlebell Goblet Squat

To begin, relax your back and place your gaze straight ahead with the kettlebell a few inches in front of your feet. To retrieve the kettlebell, squat down into a sum position and grip the weight with both hands and your palms down. Next, lift the kettlebell along the center of your body, protecting your back by squeezing your glutes with using your core for support. When done correctly, the movement will resemble that of a ballet dancer’s plié.

Kettlebell Sumo Squat Variations

  • Kettlebell Toss: At the top of the movement, trainers will instruct you to toss the weight slightly, bringing your elbows down and hands down the sides of the handle. This will add a bit of helpful resistance. However, do not attempt this motion if you are not comfortable with throwing the weight.
  • High Pull: At the top of the movement, shrug your shoulders and pull up on the kettlebell by bending your elbows and keeping the weight close to your chest.
  • Jump Squat: Great for people in explosive sports like basketball and soccer, the jump squat involves lifting yourself off the ground using your legs while maintain control of your landing. The added weight from the kettlebell exercise makes it an interesting twist to the kettlebell goblet squat.

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  1. JustinB


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