Kettlebell Deadlift
Kettlebell centered between ankles for the hinge
- Level
- Beginner
- Equipment
- Kettlebell
- Movement
- Deadlift · Standing
- Tracks
- Weight & Reps
Works
Hamstrings Glutes Quadriceps Traps Back
How to do it
- Stand with feet hip-width apart and the kettlebell centered between your ankles.
- Hinge at your hips and bend your knees slightly to reach the handles.
- Grip the handles firmly while keeping your spine neutral and chest up.
- Drive through your mid-foot to extend your hips and knees simultaneously.
- Squeeze your glutes at the top without leaning your torso backward.
- Hinge your hips back to lower the weight under control to the floor.
Common mistakes
- Rounding the lower back during the setup or ascent.
- Squatting the weight up instead of hinging at the hips.
- Hyperextending the spine at the top of the movement.
- Letting the kettlebell drift forward away from the shins.
Safety
Avoid rounding the spine under load to prevent disc injury.
Do not hyperextend your lower back at the top of the lift.
Tips
- Imagine pushing the floor away with your feet rather than pulling the weight up.
- Keep your lats engaged by trying to put your shoulder blades in your back pockets.
- Maintain a straight line from your head to your tailbone throughout the lift.
Details
- Base movement
- Deadlift
- Legs
- Both
- Arms straight or bent
- Straight arms
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
- Stance
- Shoulder-width
