Stand and hinge at the hips to lift a kettlebell from the floor, using your hamstrings and glutes to extend the hips. Keep the spine neutral throughout the movement.
How to do the Kettlebell Deadlift#
- Stand with feet about hip-width apart and the kettlebell positioned between your feet; hinge at the hips and bend the knees slightly to reach the handle with both hands.
- Brace your core and pull your shoulder blades down and back to maintain a flat spine before you lift.
- Drive through your heels and extend your hips while straightening your legs to stand upright, keeping the kettlebell close to your body.
- At the top, contract your glutes briefly without leaning backward.
- Hinge at the hips and control the kettlebell back down to the floor, maintaining a neutral spine throughout the descent.
Muscles worked#
- Primary: Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus)
- Secondary: Quads (Quadriceps Femoris), Lower back (Erector Spinae), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Traps (Trapezius)
