Kettlebell sumo squat — Form
form
Kettle Bell

Lower body

Kettlebell sumo squat

Suggested start: 2–3 sets · 8–12 reps · rest 2 min between sets

Repetitions
Lowered positionKettlebell
Wide-stance kettlebell sumo squat with both hands on one handle between the legs, heels flat and knees following toes; quadriceps, glutes and adductors highlighted coral.
Quadriceps, glutes & adductors

Squat from a comfortable wide stance with one bell hanging between your legs. Keep your whole feet grounded as your hips and knees bend together.

How to do it

  1. Hold the handle

    Stand upright with both hands securely on one kettlebell handle. Let your arms hang in front of you.

  2. Set a wide stance

    Place feet wider than shoulder-width and angle toes slightly outward. Choose a width your hips can control.

  3. Lower between your hips

    Bend hips and knees, keeping knees tracking toes and your spine long. Stop before your back rounds or the bell reaches the floor.

  4. Stand through your feet

    Extend hips and knees together with heels grounded and the bell still between your legs.

Find your form

Keep in mind

  • Keep pressure across your whole feet.
  • Let the bell hang rather than lifting it with your arms.

Watch out for

  • Forcing an excessively wide stance.
  • Letting knees collapse inward or reaching the bell toward the floor.

Movement references

Sweat · Sumo squat mechanics (hanging-kettlebell adaptation) (opens in a new tab)