Benefits of Kettlebell Sumo Squats

Woman exercising with a kettlebell weight,

Kettlebell training was first popularized in the USSR, which used this sort of training for many of its athletes and military professionals. It involves the use of a metal ball with a handle. Kettlebells come in weights ranging anywhere from 4 pounds to over 100 pounds. One exercise you can try using these weights with is the kettlebell sumo squat.

Kettlebell Sumo Squats

To perform a kettlebell sumo squat, start with your legs spread out wider than your shoulders. Your toes should be pointed out from your body, and you should be holding the kettlebell with two hands with your palms facing your body. Keep your head up, and lean a little bit 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.

Muscles Worked

Kettlebell squats have similar benefits to other types of squats because they involve a similar motion. These squats help improve the mobility and the strength of your lower back, hips and legs. Using the kettlebell weights allows you to increase the amount of weight put on these muscles to increase their strength further than you would using body weight alone.

Other Benefits

Kettlebells are more unstable than regular weights, and they allow you to use momentum. 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. This can help you better prepare for real world situations when you often have to lift unstable weights.


Only people who are experienced at lifting weights should try exercises using kettlebells, as doing exercises with improper form can easily result in injuries. Make sure you aren't performing the exercise with weights that are too heavy. If you do not have full range of motion or have difficulties with your balance or flexibility, you should not use kettlebells.