How To Do Kettlebell Deadlift
Kettlebell Deadlift is an effective exercise to target the lower back area, glutes and hamstrings.
It also hits the posterior deltoids, traps and upper back.
Kettlebell Deadlift recruits the muscles of the core section to support the lower back and maintain correct upper body position throughout the exercise.
Kettlebell Deadlift will help build strength, stability and mobility in the posterior chain to reduce the risk of injury. It will also develop strength and power.
Kettlebell Deadlift Progression & Mobility
- Assume a hip width stance of a conventional Deadlift. Both hands on the handle of the kettlebell which is positioned between the toes.
- Arms straightened out. The kettlebell should be in line with the shoulders.
- Shins are vertical. Hips are higher than the knees but lower than the shoulders for a stable flat back position.
- Push your heels through the floor and extend the knees. When the kettlebell is below knee level, push your hips forward to bring the kettlebell above knee level which is the top position. Straighten out your legs.
- Bend at the hips then the knees to return the kettlebell to starting position.
- Repeat the exercise until you have completed the targeted number of reps.
Faults, Form and Technique
Starting the Kettlebell Deadlift with a rounded back puts the lower back in a vulnerable position.
Another fault would be straightening the legs at the first pull. This places your lower back and hamstrings at greater risk of injury.
With any variation Deadlift, you must always start the pull with your legs.