Kettlebell Sumo Squat - TECHNIQUE, FORM, & TUTORIAL

Learn how to do a proper kettlebell sumo squat using the correct sumo squat technique.
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In this video, we're going to be looking at one of the most overlooked and underrated leg exercises, the sumo squat. I'm going to tell you about some of the benefits for both fat loss and muscle building, along with the proper sumo squat form so you can get the most from this exercise.
First off, what differentiates a sumo squat from a regular squat? Well, as you'll discover in this quick video, it's all about the stance.
(0:43) Form for Sumo Squat - The Stance & Setup
The sumo variation of any exercise means that you're going to be using a wider stance, often with your feet pointed outwards. So the sumo squat actually ends up being very similar to a deadlift, but the benefit is that all you need is a single dumbbell or kettlebell.
(1:23) How to Do the Sumo Squat more effectively
To take this exercise to the next level, we can create a deficit by standing on some plates to increase the range of motion. This allows us to dip deeper into the squat thus increasing the tension on your legs.
(2:04) Posture of the sumo squat with kettlebell
(3:14) What weights to use & the proper routine
The sumo squat is best done with a weight that is on the heavier side. Also, in terms of your routine, it's best used after some of your main leg motion exercises. I'll cover more of the details in this sumo squat tutorial video.
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Your friends here at the FFP,
-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

[@toddchamberlain782]

I like doing these 3/4 squat and not come all the way up keeping tension in quads…pretty good quad pump/burn 20 to 50+ reps. Great stuff for bodybuilding.

[@malcolmmetty539]

great learning experience on strengthening your lower body based on the sumo squat technique using just a single kettlebell , thank you for covering all the sets and reps ,

[@kuneeyakanna9041]

You are the best fit father. You explain all the exercises in a easier way to do and perfect way to do. This is also same. Love the way you showed us sumo squat. Thanks for sharing and keep up your good work.

[@stj4mw]

Love learning about new kettlebell exercises, they are by far my favorite equipment right now. I got the same kettlebell lol. I tried Sumo Squats this morning and could instantly tell it was working. Great tip to use the plates it really made a difference.

[@binu4150843]

Great video with clear instructions like always.Thanks for sharing...

[@sarefin5650]

Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.

[@askthemadhatter]

I love learning about new workouts to do with my kettlebell. This looks like an awesome workout that would benefit my arms and legs. I'm going to try it out the next time I workout.

[@amandaalaelua4767]

Thanks for sharing this video. You are really doing great job for your viewers.

[@janetfe5708]

Finally I know how to do kettlebell sumo squat! Thank you for sharing video.

[@winstonzheng9361]

Thanks for the informative video, I'll be adding this to my routine!

[@amoyardever2815]

Very informative and interesting video. Thanks for sharing it!

[@jacobhale808]

This channel is awesome! Most active workout channel!

[@happysuperhero2804]

Thanks a million! Great workout!

[@karmel954]

Thanks for the detailed presentation. I like this exercise.

[@otaciliomoraes8334]

Excellent technique. This routine is awesome and I will try it.

[@hollerjohn2348]

I will try. Great tips and advice's. Thanks

[@kassemsafad9303]

i've never heard about or tried the sumo squat before, but it looks really beneficial. I do the deadlift and its very similar to this. thank you dr. Anthony!

[@mdmonowar7339]

This is informative and helpful tutorial about Kettlebell Sumo Squat. Thanks for your suggestion guys.

[@jamesfallon5278]

This was a really helpful tutorial thanks man!

[@paulg1740]

Looks like a good one! Always looking to vary up the squat technique!

[@otaciliomoraes8334]

Wow, this is a great video. It's very useful and has informative content. Thanks for sharing this video

[@sarasami2417]

Love this😍😍

[@judyworkman8805]

The Kettlebell Sumo Squat sounds like a good exercise for men. Good video with step by step explanation makes it easy to follow.

[@dirkvzgray6445]

Good stuff, thank for the info.

[@amajors5692]

Great exercise tips. Looking forward to adding this one to my daily routine.

[@ericpetersen8809]

Great video. I like them short & sweet, good job!

[@tobymasterson4678]

Once again, another great video with in depth tips from a real doctor. This exercise is not strenuous in any way. No matter how old you are, these workouts will help improve your body.

[@shotokantiger1024]

Aha, this is the one squat exercise which is my favourite but doing it at an elevation was new for me. Thanks for this Dr A.

[@georgejohn8457]

This is very very useful video for us. It's really great video tips method of kettlebell sumo squat. This is very informative and benefit for us. Thanks for sharing this information.

[@almamunbhuiyan8662]

Wow ! This is very useful video for us. It's really great video tips method of kettlebell sumo squat. This is very informative and benefit for us. Thanks for sharing this information and sharing.

[@kristinaarsic7842]

Great video, thanks for the instruction!

[@monaladyconsumer184]

I agree - these videos are super helpful!

[@azrael1204]

Definitely trying out sumo squats, thanks

[@domonicmyers4256]

Good tip standing on those plates, and that kettlebell is awesome :)

[@yoanperez172]

I just discovered your videos and I love them, thank you!

[@Fitfatherproject]

You're very welcome Yoan 🙏🏼

[@ThePinkSpider]

Sumo Squats! I can see how that's going to work different muscles, looks quite effective!

[@user-tl3gi7qx6h]

Great exercise and excellent tutorial. Thanks for sharing!!!

[@Fitfatherproject]

You're so welcome! I'm glad you found this so helpful :-)

[@vzenzaza]

Excellent demo and explanation! It truly all came together for me when you had us watch your reflection in the mirror. Just hearing/reading an explanation of the proper posture always left me a little uncertain. Will also definitely try standing on plates. Thank you so much!

[@Fitfatherproject]

Wonderful! I am very glad you found this helpful. And yes... standing on plates is a great tip for the extra depth. 👏🏼

[@noemibarajas4567]

Love your videos! Thank you 😊

[@Fitfatherproject]

You're very welcome 🙏

[@beaucarpenter4688]

Great video.

[@Fitfatherproject]

Thank you very much 🙏

[@anawilson3774]

Very interesting and useful video! I really like it!

[@nancymurphy852]

yes me too! this looks like a good exercise for toning legs and thighs, that's simple and easy to do. Well as long as the proper form is followed as Dr. B showed.

[@neglibre6916]

Thanks.

[@heidimariecoles7876]

Wonderful explanation 🙂

[@Fitfatherproject]

Thank you very much 👍🏼

[@christemmer4852]

Interesting movement. I always pull sumo deadlift so might work this in

[@justStardust940]

great video!

[@Fitfatherproject]

Thank you very much Angela 👍🏼

[@RT-sv8mr]

Learnt a right technique of doing sumo squats. Thank you ❤️

[@Fitfatherproject]

You're very welcome 👍🏼

[@cyrilgcoombsiii]

exactly what i needed; ty!

[@Fitfatherproject]

You're very welcome 🙏

[@vernonbrite6707]

Awesome!!!

[@Fitfatherproject]

Thank you very much 👍🏼

[@bowlampar]

Now i have some idea what is a sumo squat , guess i can use some of the techniques shown here. Nice looking kettle-bell weight you have!

[@meekrodriguez6438]

Nice videos i like it

[@milwaukeemotor5995]

back upright, i tend to slouch thats what i have to work on, thanks!!!!!!!!!!!!!!!!

[@spacecow3897]

Interesting. Probably wont try this one... :D thanks for the content though ffp!

[@jj1944]

I'm gonna try this out tomorrow in the gym. This looks really intense. It'll really burn the thigh

[@benjaminsmith7590]

These are great leg workouts and will go great with my exercise routine. They are also perfect for physical therapy.

[@monaladyconsumer184]

I totally agree - these videos are full of great tips!

[@Fitfatherproject]

Awesome my friend! Thank you very much 😊

[@Fitfatherproject]

🙏

[@chocolateharambe1474]

Always great content! Fantastic video, thank you very much! :)

[@churchoftheholyspirit95207]

Wow there is a sumo squat too? I actually like this kind of squat because the it is I have a bad back and he exercise is light on my back. Thanks for the demonstration.

[@polkadot673]

Thanks for the instruction. This is not easy for me to do

[@sharminnahar623]

Sumo squat is similar to dead lifts. But it is much (difficult) than dead lift. Thanks for showing the right method and tips with us.

[@allnews9048]

nice

[@BintangMasEntertainment0]

cool gym

[@Fitfatherproject]

Thank you very much 👍🏼

[@DuboisDel]

Thank you, there should be more Doctors in our business...subscribed👍🏽

[@Fitfatherproject]

You are very welcome!! And thank you for such kind words 🙏🏼

[@vlhendon7185]

My favorite leg exercise for legs

[@Fitfatherproject]

💪

[@samp7354]

I love the skull kettlebell omg

[@Fitfatherproject]

Thank you very much 👍🏼

[@midiness]

Never tried this one. If I hear correct, this would increase strength in my lower body? If so I will give it a try. Thanks mate.

[@KevinBooker-ex5zs]

I ordered a 30lb kb and that's what I got. Overnight shipping, totally unexpected for something of this weight. Price was great. It is exactly as described.

[@Fitfatherproject]

Awesome!

[@Akash-ug5yh]

Is that move save for the tendons of the knee?

[@philipmariani5864]

I added basic sumo squats to my lower body workout. These tips will add to the effectiveness and efficiency, for sure. At 72, I think I'll start with a light kettlebell and go to heavier ones over time.

[@Fitfatherproject]

Awesome my friend! TY 💪

[@JP-rw5yv]

Definitely going to have to give a try I'm just over 2 years post-op L4 L5 fusion. Told my issue is strengthening my hip flexors and it seems like kettlebell deadlifts hurt for days after. I work for Costco so I definitely need to strengthen significantly. Thank you!! If you have any other tips or workouts please let me know.

[@Fitfatherproject]

Hi my friend, explore our channel. We have a ton of awesome stuff here. Our website is also a fantastic resource. www.fitfatherproject.com/blog

[@alivenwell14]

Do sumo squats and goblet squats have the same affect on the legs?

[@fp7290]

Thanks vor the video! Do you think this exercises can be used as a main suatting movement for people with long femurs who struggle with normal squats?

[@Fitfatherproject]

Thanks for writing in and great question! This can absolutely be used as your main squatting movement, as long as you can push yourself and work hard enough. The range mom motion is definitely less but it's all relative to the individual person. Best of luck! -The FFP Team

[@ynvonneshilling5265]

Don't know why, but I've always walked by the kettle balls in the gym, with out giving them much a thought. Thanks for showing me a different technique, I've be ignoring.

[@josiesanchez5902]

sister forever

[@karmel6595]

If I train like this I become sumo fighter eventually.:)

[@TV-wc9ec]

What is the reason to make external rotation when we set up our foot stance?

[@Fitfatherproject]

Hey thanks for writing in and great question! Pivoting your feet outward helps target your inner legs a bit more and is also a great starting point for those newer to lifting. This is because it doesn't require as much flexibility and mobility compared to a traditional squat but is a great movement to compliment any other lower body activity you have with your routines. You can find additional movements from this playlist==>kzbin.info/aero/PLoipqKp9gFEp0_Ms1cYLjo4Ch8zkwVzSc -The FFP Team

[@yasemineec4875]

Is hinging forward will target glute more or it is no difference keep in straight while getting down?

[@Fitfatherproject]

Great question! Hinging forward makes this a little more like a deadlift than a squat. But to be honest, both can work your glutes a great deal. To learn more, check out this comprehensive playlist: kzbin.info/aero/PLoipqKp9gFEp0_Ms1cYLjo4Ch8zkwVzSc Best of luck! -The FFP Team

[@jumaricupaine760]

I used to do these without any elevation AND with like 30 pds and it wasn't much of a exercise. Now I now why! Sumo squat next time for me!!!

[@MDondy]

This could be a dumb question, but if you're abit taller, do the additional plates still matter if you're starting out or does your height create that distance normally?

[@Fitfatherproject]

Hey Matthew, thanks for writing in and there are definitely no dumb questions in here! Your height creates the distance normally as it's relative to the individual (unless your legs are disproportionally longer than your torso). Plus, it all depends on your mobility and fitness level too so play around with different heights to see where you feel most comfortable. -The FFP Team

[@milwaukeemotor5995]

hello does this work quads or glutes or all of lower body

[@Fitfatherproject]

Hey thanks for writing in! This movement works a little of everything but has more of a focus on the quads due to the weight placement. Best of luck! -The FFP Team

[@georgewu3642]

seems like a great exercise. looks exhausting though!

[@wordsmithable]

Do knees lock in the end?

[@Fitfatherproject]

I wouldn’t fully lock them out as you’ll lose some tension on the legs. Get the knees in position just before lockout.

[@KN-cr9fv]

Hi ive started sumo squats with a 12 kg (26 ibs) kettle bell. Im 5foot 2 inches female. Is this a good weight to start with or should i go heavier. Im actually seing results in 2 weeks of using this weight.

[@Fitfatherproject]

Thanks for writing in and great question! If you are seeing results, you can keep your current weight going. However, it is always essential to incrementally push yourself or the results will slow. Staying ahead of the curve is important so if you feel there is room to improve, increase it a notch. Also consider heading over to our Fit Mother Project YT channel if looking for more female-specific information.www.youtube.com/@FitMotherProject/videos Best of luck! -The FMP Team

[@chrisvandijk4134]

I do this but with kettle bell inverted is this ok or is there no real added benefit

[@Fitfatherproject]

Hey Chris, thanks for writing in and great question. An inverted kettle bell is actually a great way to stimulate the core more. With the uneven hold, gravity wants to bring that base down as you have to stabilize your core to keep it upright. So if you enjoy doing them inverted, I say go for it! -The FFP Team

[@aoabfc]

I use a 75lb kettlebell and am looking to increase the weight because it is no longer challenging. Can this be done with 2 dumbells to increase the weight if I don't have a heavier kettlebell? For example, 2 40 lb dumbbells?

[@Fitfatherproject]

You can use 2x dbs as long as it’s comfortable. The motion definitely feels more natural with 1x weights centered between your legs. Another option is to increase your range of motion my standing on some weights/blocks etc to really increase the depth of the motion. That will make it a lot more challenging too.

[@Isaak9901]

I'm. Trying different techniques, I really want to round and muscle up my tush a bit but each one I'm. Trying I'm getting tenderness only in my thigh and nothing in my glutes 😔 what am I doing wrong?

[@Fitfatherproject]

Hey Andie, thanks for writing in and great question! When doing front-type squats or wider-stance/sumo squats, you WILL feel it more in your quads and less in your glutes. So you are actually not doing anything wrong at all! If looking to target your glutes more, consider doing more traditional squats or deadlifts with your feet placement a little closer together. Additionally, check out this video for some other leg movements as well==>kzbin.info/www/bejne/hnm2qYeVjr6qeck -The FMP Team

[@unknownunknown5244]

Beginner here and did this incorrectly and now 3days past my lower back still hurts! My coach didnt even corrected me and left me suffer. He just wanted my money and every session he leaves me alone and just waiting for me to finish.

[@Fitfatherproject]

TY for this comment! It makes me very happy that you found this so helpful. Consider changing your PT 🙏

[@andreanavarro2518]

How are you feeling now? Is your back still hurting? The same thing happened to me and I’m wondering how long I will have this pain

[@mauriciov2450]

They took my boy Harambe and turned his head into a kettle bell damn

[@robedwards6926]

How would you compare the Sumo to the Goblet? The motion seems very similar with just the position of the weight being the difference.

[@Fitfatherproject]

Hi Rob! In a sumo squat you will want to place your feet farther apart (giving you a wider stance). The goblet squat will require your shoulders-knee-toes to be aligned and the weight to be held higher (right in front of your chest).

[@SpinningSidekick]

Yes, a 'sumo squat is a lot like a deadlift' because that's what it is: a deadlift, not a squat - the same way if you called a Romanian a 'good morning that's a lot like a stiff-legged deadlift that doesn't touch the ground'

[@mariumnaqvi8488]

what if 15 lbs is heavy for me?

[@Fitfatherproject]

Try to lower your weight and as you get stronger increase it 👍

[@justStardust940]

why do this at the end of workouts?

[@Fitfatherproject]

We recommend doing some stretching 👍

[@coderlicious6565]

I already have an 80 pound KB. Probably will buy a 110 or 120 maybe. Boy my UPS driver is not going to like it.

[@Fitfatherproject]

🤣🤣🤣

[@frigeratorr3266]

Good thing he said pause, it was getting pretty sus.

[@Fitfatherproject]

👍

[@garethdv]

I think i did this wrong. Did this for 3 sets with 10 reps each and now my lower back is killing me. 🤣😭

[@Fitfatherproject]

You'll need to hold your core strong and your back straight, even if you're leaning forward a bit your back have to be straight 👍

[@andreanavarro2518]

Are you feeling better now? I did the same thing and back is also killing me but it’s just my second day with the pain. I don’t know how many days this will last

[@garethdv]

@@andreanavarro2518 4 days before the pain completely disappeared. Other than that I'm now always near the mirrors watching my back while doing my squats.

[@garethdv]

@@Fitfatherproject Thanks for the tips! These videos are really helpful for people new to the gym like me.

[@Fitfatherproject]

No problem, thanks for watching Gareth! 👊

[@evertonabreu9718]

Great tips. So do u have an Insta account which we can follow? Love from India ❤

[@Fitfatherproject]

Hi @everton, yes we have @fitfatherproject

[@almamunbhuiyan8662]

Wow ! This is very useful video for us. It's really great video tips method of kettlebell sumo squat. This is very informative and benefit for us. Thanks for sharing this information and sharing.