How to do a Kettlebell Sumo Squat

Authored by Fitbod

About Kettlebell Sumo Squat

Sets Logged
1,124,377
Popularity Rank
158th
Difficulty
Intermediate
Hamstrings Strength
96 mSCORE 10th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Kettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.

  1. Stand in a wide stance with your toes slightly angled outward while holding onto the kettlebell handle with an overhand grip in front of your hips.
  2. Bend your knees to lower the kettlebell between your legs to the ground, keep your torso straight, chest forward and hips back.
  3. Straighten your legs and return the kettlebell back to the starting position.

Performance Tips

  • What's the difference between kettlebell sumo and goblet squat?

    The kettlebell sumo squat involves a wider stance with feet turned out, targeting the inner thighs, glutes, quadriceps, and hamstrings. You hold the kettlebell between your legs and squat down, keeping your chest up and back straight. The goblet squat uses a shoulder-width stance with feet slightly turned out, focusing on the quadriceps, glutes, and core. You hold the kettlebell close to your chest and squat down similarly. The sumo squat emphasizes the inner thighs and glutes more, while the goblet squat targets the quadriceps and core. Both are effective for lower body strength.

Common Mistakes

  • Shoulders Forward

    Don’t allow your shoulders to roll forward. This will make it easier to reach the kettlebell towards the floor, but it will also make the exercise less effective and increase your risk of injury. Focus on keeping your shoulders back, and lower back braced.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    25
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    30
    lbs
    40
    lbs
  • advanced
    8
    reps
    35
    lbs
    45
    lbs

Enter your stats to calculate your Sets & Reps