I really enjoy the Kettlebell sumo squat in my workout as it is a compound, multi-joint exercise meaning that it strengthens more than just one muscle (which is very beneficial!). I like to work on my legs, so this exercise appeals to me as it uses the glutes, quadriceps, and calves. Other muscles (such as the erector spinae in the back, the ankles and hip adductors) also have to work together in this movement which, in turn, improves coordination and physical ability.
I see many people bending over to pick things off the floor - they do not bend their knees and this could lead to back problems. The best way to prevent back problems is to squat when picking things up. The movement of squatting is a natural one that is used in many daily activities and as a result, these daily activities will become easier and more fluid.
As your muscles need time to adapt to the stress this exercise puts on them, it’s sensible to begin with a lighter kettlebell and take time to master the technique of the kettlebell sumo squat in order to reduce the risk of injury. To protect the knee joints, your knees should not travel further that in line with your toes. If they do, push your hips back. Aim to have your thighs parallel with the ground and keep your back straight.
Kettlebells, as compared to regular weights, are more unstable and allow you to use your body's momentum thereby obtaining a larger range of motion.
It is important to note that if you have balance or flexibility problems you should not use kettlebells.