Sumo Swing Kettlebell Exercises

Using a kettlebell, a large iron ball with a handle attached to the top, offers flexibility when at the gym. An alternative to dumbbells, barbells and exercise machines, kettlebells come in a range of weights and allow you to work your muscles in new ways. Sumo swing kettlebell exercises rely on explosive movement and are performed in the squat position -- or sumo position -- so they target a variety of muscles.

  1. Sumo Swings

    • Sumo kettlebell swings can be done with one- or two-handed variations. In both cases, stand on a flat surface and position your feet in a wide stance, slightly wider than your shoulders. Place the kettlebell between your feet on the floor. Bend your knees and squat to get into sumo position. For a single-handed swing, grasp the kettlebell handle in one hand with an overhand grip. For a double-handed swing, grasp the kettlebell handle with both hands, also using an overhand grip. For both exercises, you swing the kettlebell up with straight arms until the kettlebell is even with the top of your head. The downswing of the kettlebell does not return the equipment to your starting position. Instead, stay in sumo position and swing the kettlebell through your legs. Sumo swings work your shoulders, hips, knees, ankles and spine.

    Sumo Catch Swings

    • Kettlebell sumo catch swings are slightly more complicated than regular sumo swings because you release and catch the kettlebell during the exercise. Choose between alternating one-arm catch swings or a double-arm catch swing. To begin either exercise, stand on a flat surface and position your feet slightly wider than your shoulders. Place the kettlebell between your feet on the floor. Bend your knees and squat into sumo position. As with the regular swing, use an overhand grip on the kettlebell, regardless of whether you grip with one hand or both. Using straight arms, swing the kettlebell up, and when it is even with your chin, release it. If you are doing a single-arm catch swing, swing with your right arm, release, and catch with your left arm. For a double-arm catch swing, release and catch with both hands. Allow the kettlebell to swing down between your legs and repeat. Sumo catch swings work your shoulders, hips, knees, ankles and spine, and improve hand-eye coordination.

    Sumo Swing Snatch

    • The kettlebell sumo swing snatch requires focus and coordination. It combines a single-arm sumo swing with a jump and an extended swing of the kettlebell. As with a single-arm sumo swing, begin by positioning your feet in a wide stance on a flat surface and squatting in sumo position. Grasp the handle of the kettlebell, positioned between your feet, with one hand using an overhand grip. As you swing the kettlebell upward with straight arms, slightly jump off the ground when the kettlebell reaches knee height. Continue swinging upward until the kettlebell is almost directly over your head, but retain control of your swing so you don't fall backward. Swing the kettlebell down between your legs and repeat the exercise. The sumo swing snatch works your shoulders, hips, knees, ankles and spine, as well as your elbows and wrists.

    Considerations

    • While sumo swing kettlebell exercises may be a fun and interesting alternative to weight training with dumbbells and barbells, a 2012 study undertaken at California State University, Fullerton, indicates you might gain more strength by working out with traditional weights. Kettlebells have limited weight options, whereas you can load a barbell or dumbbell with as much weight as you desire. However, Jason Brown, C.S.C.S., owner of Kettlebell Athletics in Philadelphia, suggests that working out with kettlebells, including sumo swings, improves fat-burning ability while strength training due to the activation of several muscles.