Deadlift (Kettlebell)

How to do it

1. Stand with your feet about shoulder width, toes turned out slightly, and the kettlebell on the floor between them.
2. Push your hips back and bend your knees to reach the handle with both hands, arms straight.
3. Set a neutral back with your chest up.
4. Drive your hips forward and push through your heels to stand tall, keeping the bell close to your body.
5. Hinge back down under control and set the bell on the floor.

Key cues

• Hips back, shins fairly vertical
• Neutral spine, chest proud
• Arms long, hands on the handle
• Squeeze your glutes at the top
• Lower the bell under control

Common mistakes

• Rounding or overarching your back
• Craning your neck up or down
• Lifting with your arms instead of your legs and hips
• Dropping the bell instead of lowering it

Muscles worked

Primary

Glutes

Secondary

Adductors, hamstrings, quads and calves

Equipment

Kettlebell.

Variations

• Deadlift (Barbell)

  Barbell · Glutes, lower back · Hinge

• Deadlift (Trap Bar)

  Barbell · Quads, glutes · Hinge

• Deadlift (Dumbbell)

  Dumbbell · Glutes, lower back · Hinge

• Deadlift (Smith Machine)

  Machine · Glutes, hamstrings · Hinge

References

1. Liftosaur: Kettlebell Deadlift
2. ACE: How to Get Started with Kettlebells