Sumo squat, on the other hand, requires you to hold the bell between your feet, limiting your squat depth. In order to perform deep sumokettlebellsquat you will have to stand on an elevated platform (each leg placed on one sturdy box).
This will allow the kettle bell to travel beyond the level of your feet and make your muscles work harder. Grab the bell with both hands by the handle, keeping your torso upright and sinking your hips down and back.
Drive your heels into the floor, lead with your shoulders and straighten your knees as your hips move forward. If you feel this mainly in your hamstrings and glutes, you’re pushing your hips back too far and doing a sumo dead lift.
Take in a deep breath and drop straight down in a controlled manner while pushing your knees out and staying as upright as possible. Keep the shins roughly vertical with this movement and ensure that your knees track over your toes.
Keeping them at about shoulder width and slightly turned out results in the muscles of the entire thigh doing equal work. When you narrow your stance, the focus is on the quadriceps, and the knee joints experience greater pressure.
Adopting a very wide stance works the inner thighs, hamstrings, and glutes more. The sumo squat places more emphasis on the inner thigh adductors, which move your legs in toward your body, and glutes.
This will allow the kettle bell to travel beyond the level of your feet and make your muscles work harder. You can either perform the body weight sumo squat or, decrease your range of motion when using kettle bell — only drop a quarter to a half of the way down.
Because you’re going to be limited by your grip, you can increase the difficulty of this movement by adding a five-second pause at the bottom of each repetition. Keep the chest up and get a nice stretch in the hip extensors at the bottom of the movement.
Its unique stance helps the lifter keep an upright torso, as well as emphasize stretching the hips and adductor muscles. Simpler and safer to teach than a barbell sumo dead lift because weight is between the feet Strengthens the muscles of the hamstrings, hips, glutes, and grip Can be made easier by elevating the weight on a plate or step Great way to do squats for high reps, and to build flexibility while strength training
How-to Images View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot. The kettlebellsumosquat is an advanced version of the regular sumo squat performed with a kettle bell.
Alternative Names: Sumo squat with kettle bell, sumo kettle bell squat Type: Strength Experience Level: Intermediate Equipment: Kettle bell Muscles Targeted: Quads, glutes, hamstrings, adductors, lower back Mechanics: Compound Average Number of Sets: 3-4 with 10-15 reps each Variation: Elevated kettle bell sumo squat Alternative: Wide-stance leg press Start the exercise by standing with a sumo stance, picking up a kettle bell (weighing about 15-20 lbs) with both hands, and lifting it to your chest.
Push your hips backward, while bending your knees to lower into the squat position. To perform a kettlebellsumosquat, start with your legs spread out wider than your shoulders.
Keep your head up, and lean a little forward while lowering your body until your thighs are parallel to the ground. Keep your back straight and your heels on the ground throughout the entire exercise, and keep your pace slow.
These squats help improve the mobility and the strength of your lower back, hips and legs. When using these weights, you can sometimes activate muscles more deeply, as you have a larger range of motion, notes an article on the EMS World website.
If you do not have full range of motion or have difficulties with your balance or flexibility, you should not use kettle bells. Not only are they incredibly challenging, but they also provide your training program with conditioning work that doesn't comprise boring cardio equipment.
Every seasoned lifter will go through phases of their programs where things get stagnant, boring, and results stop coming. It's inevitable, but mixing things up with kettle bell flows are a superb way to challenge yourself on the force-velocity curve by adding some elements of both strength-speed and speed-strength work.
I routinely use 40-60 pound kettle bells for cleans, presses, rows, and even squats. This allows me to use all sorts of muscle synergies to stabilize and lift the weights in all fashions will certainly deem progressive overload, especially if you manipulate variables such as volume and intensity.
Flows solve this and get you a better bang for your buck by challenging you to a greater degree than getting on the elliptical. When making kettle bell flows and complexes, try adding the more challenging exercises to the beginning where your neural senses and strength/awareness are not as fatigued.
Offset loading is a fantastic way to challenge your core and add some severe stability components to your workout. Both these groups can do WONDERS by adding kettle bell flows and complexes to their routines!
At the very least, adding a few rounds as metabolic finishers can help your fat loss efforts. We all want to reach our goals, whether to look jacked, lose weight, or build serious muscle.
You start by doing two sumo dead lifts and then go right into a single-arm snatch which will challenge your core with some anti-rotational severe work. This one will tax your nervous system to control, stabilize, and exploit power while having your heart rate soaring.
During this complex, you begin with a flow of swings to snatches and ending with presses for a series of three cycles. Then you quickly fire up your heart rate with more increasing reps going to 5, 7 and to 15 for a combination of strength and conditioning based movements.
This workout is a perfect demonstration of filling in the “power” or most taxing and challenging exercise first in the complex! The added gorilla rows are a superb way to work both your core and back in one, forcing a quality hip hinge, which many of us desperately need more in our workouts.
The final flow here is unique in the way it challenges your body to clean the kettle bells coming right off a row. It is much more complicated than it looks because the position your body is in for a standard row is more hinged and perpendicular to the floor, while a clean needs your body in a hinged and upright torso position for peak power.
This transition is tough, so make sure you start light and gradually work your way up in weights. The ending on a double swing adds a new element of exhaustion to this since it usually would be at the beginning, so focus on quality reps and you will quickly see one of the biggest reasons this one fires you up, which is the grip strength required!
Using a kettle bell, as seen in the kettlebellsumo dead lift, is an excellent way to build the perquisite strength needed prior to progressing to its barbell counterpart. Position a kettle bell directly in between your feet and assume a moderately wide stance with your toes pointed slightly out.
Reach down and grasp the kettle bell handle using a close, double overhand grip. Return the kettle bell to the floor, reset, and repeat for the desired number of repetitions.
Rather than spend too much time trying to calculate your ideal stance width, simply experiment and see what feels best on your hips in the long run while simultaneously allowing you to generate the most power. For some folks this will be a semi medium width (hybrid) position whereas for others their toes will almost be touching the plates.
The hips should be lower than the shoulders and you should be able to see the logo on the lifters shirt before they pull (i.e. “chest up”). In other words, imagine there is a crack in the floor and you’re trying to spread it open by pushing your heels away from each other.
Here're some factors to consider: If you’re someone who is more globally extended (i.e. athletic background), then you will likely be able to keep a neutral position more effectively by packing the chin. On the opposite end of the spectrum, if you tend to be more flexion dominant (especially in your thoracic spine — upper back) then it would behoove you to look up slightly as this will drive more extension.
Ideally you should cue and emphasize a vertical shin but this will depend entirely on a lifter’s spine and limb length. This is mechanically inefficient and a self limiting cue as it shortens the length of the arms thus requiring a larger range of motion.
Make sure you wrap your thumb around the handle and don’t utilize a false grip. Don’t focus on keeping the weight primarily on your heels, you won’t be able to effectively recruit your quads at the beginning of the lift and thus you’ll be slow off the flow.
Like your other toning essentials (read: planks, push-ups, and lunges), these butt-sculpting moves come in a multitude of challenging variations. One of the most-fun (and effective) iterations of this functional exercise is the sumo squat —so named for its similarity to the pre-match posturing of Japanese professional wrestlers.
This wide-legged take on a traditional squat will give you all the feels in your inner thighs, glutes, and hamstrings, no weights required. And if you’re wondering how exactly to execute one yourself, Felicia Ores and Diana Johnson, the Aussie personal trainers (and sisters) behind Base Body Babes, have got the, ahem, low down.
Squat down, bringing your butt below your knees, while retaining a neutral spine (site bones flared and small arch in lower back), core engaged, and energy extending out of your crown. Grab a 10 to 12-pound dumbbell, holding one end in either hand at shoulder height instead of crossing your arms.