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.
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