Videos
Instructions
- Stand with feet hip-width apart and the kettlebell between your feet.
- Hinge at the hips and bend your knees to grab the kettlebell handle with both hands.
- Keep your back flat and chest up as you lift the kettlebell by extending your hips and knees.
- Stand tall at the top, locking out the hips without leaning back.
- Lower the kettlebell back to the ground in a controlled motion by hinging at the hips.
Technical Tips
- Keep your spine neutral throughout the movement.
- Push through your heels, not your toes.
- Engage your core before lifting.
- Avoid rounding your back at any point.
- Drive your hips forward to complete the lift, not your back.
Breathing Tips
- Inhale as you lower into the starting position.
- Hold your breath briefly to create core tension before the lift.
- Exhale forcefully as you stand up with the kettlebell.
- Inhale again before lowering for the next rep.
Medical restrictions
- Lower back injuries
- Herniated discs
- Severe knee arthritis
Description
The Kettlebell Deadlift is a fundamental strength training exercise designed to develop the posterior chain, particularly the glutes and hamstrings. It is ideal for beginners learning proper hip hinge mechanics and is often used as a stepping stone to more complex barbell deadlifts. By using a kettlebell, the center of gravity remains close to the body, promoting safer mechanics and reducing the risk of injury. This movement not only builds strength but also improves posture, core engagement, and lower body mobility. It's highly functional, making it suitable for a wide range of fitness goals, from general health to athletic performance. The kettlebell deadlift can be performed anywhere and is accessible to users of all levels, especially those looking to reinforce foundational movement patterns essential in daily life and sport.
What muscles does the kettlebell deadlift work?
The kettlebell deadlift primarily targets the glutes and hamstrings, while also engaging the lower back, core, quads, and forearms for stability and control.
Is the kettlebell deadlift good for beginners?
Yes, the kettlebell deadlift is an excellent beginner exercise for learning safe hip hinge technique and developing foundational lower body strength.
How is the kettlebell deadlift different from the barbell deadlift?
The kettlebell deadlift has a more centered load, making it easier to maintain proper form and reducing stress on the lower back, which is ideal for beginners or rehab contexts.
Can I do kettlebell deadlifts every day?
While technically possible, it's best to allow recovery between sessions. Perform kettlebell deadlifts 2–3 times per week, especially if lifting heavy.
Is the kettlebell deadlift good for fat loss?
Yes, as a compound movement that activates large muscle groups, the kettlebell deadlift burns calories and supports muscle growth, which can aid in fat loss when combined with proper nutrition.