Kettlebell Deadlift
Stand over the kettlebell with feet hip to shoulder width. Hinge at the hips with a neutral spine, grip the handle with both hands, and brace. Drive through the floor to stand tall, then hinge back down under control. An easy way to learn the hip hinge before loading a barbell.
Primary muscles: Hamstrings, Glutes. Supporting muscles: Lower Back, Quadriceps, Core. Equipment: Kettlebell.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand over the kettlebell with feet hip to shoulder width and the handle between the midfoot.
- Hinge at the hips and bend the knees until both hands reach the handle with a neutral spine.
- Brace the core and pull the shoulders down and back before the bell leaves the floor.
- Drive through the floor and extend the hips and knees together to stand tall.
- Squeeze the glutes at the top without leaning back.
- Hinge back down under control and set the bell between the feet before the next rep.
Watch for
- Rounding the lower back to reach the handle.
- Knees shooting forward and turning the lift into a squat.
- Yanking the bell off the floor instead of building tension first.
Breathing
Inhale and brace before the pull, exhale as you stand tall.
Tip
Set the bell on a low block if you cannot reach the handle with a neutral spine.
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