Kettlebell Deadlift
Starting Posture
Stand with your feet hip-width apart, toes pointing forward. Place a kettlebell on the floor between your feet.
How to Exercise
Bend at your hips and knees, keeping your back straight and your chest up. Grab the kettlebell with both hands, palms facing in. Push through your heels to stand up straight, fully extending your hips and knees. Lower the kettlebell back to the floor with control.
Breath Control
Inhale as you lower the kettlebell to the ground, and exhale as you lift the weight back up.
Common errors
Common errors include lifting with the back instead of using the legs, not keeping the chest up, and not fully extending the hips at the top of the movement.
Weights
Choose a kettlebell weight that allows you to perform 8-12 repetitions with proper form.
Grips
Use an overhand grip on the kettlebell with both hands, keeping the hands close together on the handle.
Variations
Variations of the kettlebell deadlift include single-leg deadlifts, sumo deadlifts, and Romanian deadlifts. Each variation targets slightly different muscle groups and can help prevent plateauing in your training.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on engaging your glutes and hamstrings as you lift the kettlebell. Keep your core tight throughout the movement to protect your lower back. Start with a lighter weight to perfect your form before increasing the load.
Cautions
Avoid rounding your back or letting your shoulders hunch forward during the exercise. If you experience any pain in your lower back, stop the exercise immediately.