Videos
Instructions
- Stand with feet hip-width apart, kettlebells between your feet.
- Hinge at the hips and bend knees slightly to grip the kettlebell handles.
- Keep back flat and chest up as you drive through your heels to stand up.
- Extend hips fully at the top while keeping arms straight.
- Lower the kettlebells back down by hinging at the hips with control.
Technical Tips
- Keep kettlebells close to your body throughout the movement.
- Avoid rounding your lower back by maintaining a neutral spine.
- Engage your glutes and hamstrings during the lift.
- Squeeze your shoulder blades slightly to maintain upper back tension.
- Use a slow, controlled descent to avoid momentum.
Breathing Tips
- Inhale before initiating the lift.
- Hold your breath slightly as you drive up (bracing core).
- Exhale fully at the top once you're standing tall.
- Inhale again as you lower the kettlebells.
Medical restrictions
- Lower back injuries
- Herniated disc
- Hip impingement
- Knee instability
Description
The Kettlebell Deadlift is a foundational strength training exercise that targets the posterior chain, making it ideal for building lower-body strength and improving functional movement patterns. This movement involves lifting kettlebells from the ground using a hip hinge motion, engaging the glutes, hamstrings, and back muscles in a coordinated, compound effort. Unlike barbell deadlifts, the kettlebell variation offers more control and is often recommended for beginners or those focused on mastering form before progressing to heavier lifts. It’s also effective for training balance, core stability, and proper lifting mechanics, making it popular across fitness, CrossFit, and rehabilitation settings. Whether you're looking to improve athletic performance, support posture, or prevent injury, the kettlebell deadlift delivers a scalable and versatile approach to strength development.
What muscles do kettlebell deadlifts work the most?
Kettlebell deadlifts primarily work the glutes, hamstrings, and back muscles, making them excellent for building posterior chain strength and improving overall stability.
Is the kettlebell deadlift good for beginners?
Yes, the kettlebell deadlift is ideal for beginners because it teaches proper hip hinge mechanics and lifting form with manageable weight and control.
Can I replace barbell deadlifts with kettlebell deadlifts?
Kettlebell deadlifts can be a suitable alternative to barbell deadlifts, especially for those focusing on form, mobility, or training in limited space, though they typically involve lighter loads.
How heavy should kettlebells be for deadlifts?
Choose a kettlebell weight that challenges you while allowing perfect form—typically between 12–24 kg for beginners, progressing based on strength and experience.
Are kettlebell deadlifts safe for lower back pain?
When performed with correct form and appropriate weight, kettlebell deadlifts can strengthen the lower back and hips, but those with existing back pain should consult a professional before starting.