Sumo Squat (Kettlebell)
The Kettlebell Sumo Squat is a lower-body strength exercise performed with a wide stance and toes pointed outward, holding a kettlebell between the legs. This variation shifts focus to the inner thighs (adductors) and glutes while allowing for a more upright torso than traditional squats.
Iridium identifies the specific adductor load in this wide-stance variation and checks sub-muscle-group fatigue to ensure your inner thighs are recovered from recent sessions. The system monitors your RPE and weight history to drive progressive overload, adjusting set volume to keep you within your evidence-based recovery landmarks effectively.
Form Cues
- Set your feet wider than shoulder-width with toes pointed out about 45 degrees
- Keep your chest tall and shoulders pulled back throughout the movement
- Push your knees outward so they track directly over your toes
- Descend until your thighs are parallel to the floor
- Drive through your heels and squeeze your glutes at the top
- Don't let your knees collapse inward (valgus) as you move
- Don't round your upper back or hunch your shoulders forward
- Don't lift your heels off the ground at the bottom of the squat
- Don't look down at the floor; keep your gaze neutral
Common Mistakes
- Stance too narrow
- Knees caving inward
- Rounding the lower back
- Leaning too far forward
- limiting range of motion
Muscles Worked
This exercise is a powerhouse for the lower body, specifically targeting the adductors (inner thighs) due to the wide stance. It heavily recruits the gluteus maximus and quadriceps for power, while the core and spinal erectors work isometrically to maintain an upright posture against the anterior load.
Primary
Secondary
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