Videos
Instructions
- Stand upright with your feet hip-width apart and kettlebells placed between your feet.
- Hinge at your hips and slightly bend your knees to lower your torso while maintaining a neutral spine.
- Grip the kettlebell handles firmly with both hands and engage your core.
- Drive through your heels and extend your hips and knees to return to a standing position.
- Lower the kettlebells back down in a controlled manner by hinging at the hips.
Technical Tips
- Keep your back straight and avoid rounding your spine.
- Engage your glutes and hamstrings throughout the movement.
- Ensure the kettlebells stay close to your body during the lift.
Breathing Tips
- Inhale before lowering the kettlebells.
- Exhale as you drive up to the standing position.
- Inhale again as you return to the starting position.
Medical restrictions
- Lower back injuries
- Severe knee pain
- Hip joint disorders
The Kettlebell Narrow Deadlift is a foundational strength training exercise designed to target the posterior chain, particularly focusing on the glutes, hamstrings, and quadriceps. By using a narrow stance, this variation increases the involvement of the quads while still effectively working the glutes and hamstrings. It's ideal for beginners looking to learn proper deadlift form with reduced load and for athletes who want to improve hip hinge mechanics. This exercise also enhances functional strength and stability, making it beneficial for overall athletic performance. Kettlebells provide a user-friendly grip and allow for natural movement patterns, which reduces stress on the lower back when executed correctly. The Kettlebell Narrow Deadlift is commonly incorporated into fitness routines for muscle toning, injury prevention, and posture improvement. Whether used as a warm-up for heavier lifts or as a stand-alone strength-building movement, it supports safe and effective progression in lower body training programs.
What muscles do kettlebell narrow deadlifts work?
Kettlebell narrow deadlifts primarily work the glutes, hamstrings, and quadriceps, with secondary activation of the lower back, core, and forearms.
Is the kettlebell narrow deadlift good for beginners?
Yes, the kettlebell narrow deadlift is beginner-friendly and helps develop proper deadlift mechanics while building foundational strength in the lower body.
How is a kettlebell narrow deadlift different from a sumo deadlift?
The kettlebell narrow deadlift uses a close stance that emphasizes the quads more, while the sumo deadlift uses a wider stance to better target the inner thighs and glutes.
Can I do kettlebell narrow deadlifts with back pain?
If you have back pain, consult a medical professional first. When performed with proper form, this exercise can strengthen the posterior chain and support spinal health, but form is critical.
How many reps of kettlebell narrow deadlifts should I do?
Beginners can start with 2–3 sets of 10–12 reps, focusing on form and control rather than heavy weight.