How to Do a Sumo Kettlebell Exercise

Kettlebells are cast iron weights that originated in Russia. Although kettlebells started out as a training tool for the Russian Special Forces, today the local military, athletes, martial artists and fitness enthusiasts world wide use them. Kettlebells look like a cannonball with a handle and working out with them increases your strength, mobility and endurance. Here's how to do a sumo kettlebell exercise.

Difficulty: Moderate

Instructions

Things You'll Need:

• Kettlebell

1. Stand with your legs apart and your toes pointed outward. Your feet should be wider than hip distance apart so that when you squat down your knees stay out over your toes and do not turn inward. Your kettlebell should be on the ground in between your feet.

2. Squat all the way down to the floor by bending your knees. Keep your back flat when squatting.

3. Grab the handle of your kettlebell with both hands.

4. Use your legs to stand quickly into an upright position. As you push to standing, pull the kettlebell upward until it is at chin level. At the top of the exercise, you should be standing straight up with the kettlebell at your chin and your elbows pointing out. This is one quick movement using all of your muscles to push your body up while simultaneously pulling the kettlebell up to your chin.

5. Lower the kettlebell all the way back down to the ground, squatting with your legs until the kettlebell touches the floor.

6. Repeat this exercise, increasing your speed until you are squatting then standing in a fluid motion. Do 10 to 12 lifts.
   
   

Tips & Warnings

• Be careful to not hit your face as you pull the kettlebell to your chin.
• Use your leg and arm muscles to stand and lift the kettlebell. Do not pull with your lower back.
• Check with your doctor before beginning any exercise program.

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