Sumo Squat (Kettlebell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand with your feet wider than shoulder-width apart, with your toes pointed slightly outward.
   • Hold a kettlebell with both hands in front of you, letting it hang down between your legs.
2. Step 2Position Your Feet
   • Ensure your feet are firmly planted on the ground, and your weight is distributed evenly across your feet.
   • Engage your core and keep your chest up to maintain good posture.
3. Step 3Initiate the Squat
   • Begin the movement by bending at the hips and knees, lowering your body down into a squat.
   • Keep your back straight and your chest lifted as you descend.
4. Step 4Lower Your Body
   • Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go.
   • Ensure your knees are tracking over your toes and not caving inward.
5. Step 5Hold the Position
   • Pause briefly at the bottom of the squat, maintaining tension in your legs and core.
   • Keep the kettlebell close to your body throughout the movement.
6. Step 6Rise Up
   • Push through your heels to stand back up, straightening your legs and returning to the starting position.
   • Squeeze your glutes at the top of the movement for added engagement.
7. Step 7Repeat
   • Perform the desired number of repetitions, ensuring to maintain proper form throughout each squat.
8. Step 8Finish the Exercise
   • After completing your reps, carefully set the kettlebell down on the ground.
   • Stand upright and take a moment to catch your breath before moving on to the next exercise.