Kettlebell Sumo Squat

The Kettlebell Sumo Squat is a powerful exercise that targets the quadriceps , glutes , hamstrings and core . With a wider foot position than regular squats, this variation is particularly effective for strengthening the hips and inner thighs. The Kettlebell Sumo Squat also helps to improve mobility and flexibility in the lower body.

Correct Form and Technique

How to perform the Kettlebell Sumo Squat correctly:

  1. Starting position: Stand with your feet wider than shoulder-width apart, and point your toes slightly outwards. Hold a kettlebell with both hands in front of you, hanging down towards the floor.
  2. Downward movement: Keeping your back straight and your chest up, lower your hips towards the floor by bending your knees. Make sure your knees follow the line of your toes and go as deep as is comfortable.
  3. Upward movement: Press through your heels to rise back up to a standing position, while keeping the kettlebell stable between your legs.
  4. Breathe: Breathe in as you lower yourself down, and breathe out as you push yourself back up to the starting position.

Watch this video for proper technique:

Common Errors

To get the most out of the Kettlebell Sumo Squat and avoid injury, avoid these common mistakes:

  • Round back: Keep your back straight and your core tight throughout the movement to avoid injury to your lower back.
  • Knee drops in: Make sure the knees move in the same direction as the toes to protect the joints.
  • Too short a movement: Avoid going too shallow. Make sure to lower your hips low enough to activate the muscles effectively.

Modifications and Variations

Here are some ways to adapt or vary the Kettlebell Sumo Squat to make the exercise easier or more challenging:

  • Lighter weight: Start with a lighter kettlebell to focus on proper technique, especially if you're a beginner.
  • Double Kettlebell: Use two kettlebells, one in each hand, to increase the resistance and challenge your balance more.
  • Pulses: Add small pulse movements at the bottom of the squat for extra time under tension.

Repetitions and Sets

Recommended repetitions and sets of the Kettlebell Sumo Squat based on your fitness level:

  • Beginners: Start with 3 sets of 10-12 repetitions with light to moderate weight.
  • Intermediate: Perform 4 sets of 12-15 repetitions with moderate to heavy weight.
  • Advanced: Complete 5 sets of 15-20 repetitions with heavier weights for maximum strength and muscle growth.

Breathing technique

Correct breathing technique is important to maintain stability and control during the Kettlebell Sumo Squat :

  • Inhale: Inhale as you lower yourself into the squat position.
  • Exhale: Exhale as you rise to the starting position.
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