Kettlebell sumo squat
The kettlebell sumo squat is a great lower-body exercise that works the hips, glutes and quads. It is a combination of the kettlebell deadlift and the goblet squat, but the main difference is the wider stance and the feet pointed outwards, similar to a sumo deadlift. This particular stance helps the lifter maintain an upright torso and also stretches the hips and adductor muscles.
The kettlebell sumo squat is a great way to target the lower body and get the most out of your workout. It requires more balance and control than the traditional goblet squat, as the wider stance makes it more difficult to maintain the correct form. As the lifter squats, they should focus on pushing their knees outwards and keeping their chest up. This helps to ensure that the hips and glutes are engaged throughout the movement.
The unique stance of the kettlebell sumo squat also helps to target the adductor muscles, which are often overlooked in traditional lower body exercises. This is also a great exercise for improving hip flexibility, as the wide stance helps to stretch the hip muscles and create more mobility.
Overall, the kettlebell sumo squat is an effective exercise for building lower body strength and improving hip flexibility. It is a great way to target the hips, glutes, and quads, and the unique stance helps to engage the adductor muscles and stretch the hips. With practice and proper form, the kettlebell sumo squat can be an excellent addition to your workout routine.
Type:
Strength
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Kettlebells
Benefits Of This Exercise
- The kettlebell sumo squat is a great way to target the lower body and get the most out of your workout.
- It requires more balance and control than the traditional goblet squat, and helps to ensure that the hips and glutes are engaged throughout the movement.
- It is simpler and safer to teach than a barbell sumo deadlift because the weight is between the feet.
- Strengthens the muscles of the hamstrings, hips, glutes, and grip.
- Can be made easier by elevating the weight on a plate or step.
- The unique stance helps to target the adductor muscles, which are often overlooked in traditional lower body exercises.
- It is a great exercise for improving hip flexibility, as the wide stance helps to stretch the hip muscles and create more mobility.
- Great way to do squats for high reps, and to build flexibility while strength training.
Step by Step Instructions For Kettlebell sumo squat
- Start by picking up the kettlebell with either one or two hands, pulling it up to your chest.
- Hold the kettlebell at chest level, keeping your arms close to your body and elbows tucked in.
- Position your feet slightly wider than shoulder-width apart, with your toes pointing slightly outward.
- Keep your back straight and abdominals tight.
- This will be your starting position.
- Push your hips back and slowly bend your knees to lower your legs until your thighs are just below parallel to the floor.
- Inhale during this portion of the exercise.
- Press through the heel of your foot and push your hips through to return to the starting position.
- Exhale during this phase of the exercise.
- Repeat for the recommended number of repetitions.
- When finished, bend your knees to lower the kettlebell back to the ground.
Warm Up Tips
- Start by picking up the kettlebell with 1 or 2 hands, pulling it up to your chest.
- Hold the kettlebell at chest level with both hands, keeping your arms close to your body and elbows tucked in.
- Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly outward.
- Keep your back straight and abdominals tight throughout the exercise.
- Bend your knees and lower your legs until your thighs are just below parallel to the floor, inhaling during this portion.
- Press through the heels of your feet and push your hips forward to return to the starting position, exhaling during this phase.
- Repeat for the recommended number of repetitions.
- Bend your knees to lower the kettlebell back to the ground.
Kettlebell sumo squat Safety Tips
- Before starting the kettlebell sumo squat exercise, make sure to choose a kettlebell that is appropriate for your fitness level and abilities. Start with a lighter weight and gradually increase as you become more comfortable with the movement.
- Proper form is crucial for the kettlebell sumo squat. Make sure to maintain a straight back and tight abdominals throughout the exercise. This will help to prevent strain on the lower back and ensure that you are targeting the correct muscles.
- Use both hands to pick up the kettlebell, pulling it up to your chest. Make sure to keep your arms close to your body and elbows tucked in. This will help to maintain balance and control throughout the exercise.
- As you lower into the squat position, focus on pushing your knees outwards and keeping your chest up. This will help to engage the hips and glutes and prevent your knees from collapsing inward.
- Press through the heel of your foot as you push your hips through and return to the starting position. This will help to engage the glutes and ensure that you are using the correct muscles during the movement.
- Remember to breathe properly during the exercise. Inhale as you lower into the squat position and exhale as you push your hips through and return to the starting position. This will help to maintain proper breathing and prevent dizziness or lightheadedness.
- Start with a
Incorporating Into Other Workouts
One way to incorporate the kettlebell sumo squat into your workouts is to include it as part of a lower body strength training routine. Here's an example of how you can structure your workout:
1. Warm up: Start with a dynamic warm-up that includes movements like lunges, hip circles, and leg swings to prepare your lower body for exercise.
2. Main workout:
- Kettlebell sumo squats: Perform 3 sets of 10-12 repetitions. Start with a weight that challenges you but allows you to maintain proper form. Increase the weight gradually as you get stronger.
- Barbell squats: Follow up the kettlebell sumo squats with traditional barbell squats to further target your quadriceps and glutes. Perform 3 sets of 8-10 repetitions with a weight that challenges you.
- Romanian deadlifts: Incorporate this exercise to strengthen your hamstrings and glutes. Perform 3 sets of 10-12 repetitions with a moderate weight.
- Bulgarian split squats: Use dumbbells or kettlebells to perform this exercise that targets your quads, glutes, and hamstrings. Perform 3 sets of 8-10 repetitions on each leg.
- Finish with some core exercises like planks or Russian twists to engage your abdominal muscles.
3. Cool down: End your workout with static stretches for your lower body, focusing on the muscles you worked during the session. This will help improve