Kettlebell Deadlift

Overview

How to do it

1. 1

   Set Up

   Stand with your feet hip-width apart or slightly wider. Set the kettlebell on the floor between your feet.

2. 2

   Grip

   Hinge at the hips and knees, then reach down and hold the kettlebell handle with both hands. Keep your palms facing your body, and place your hands just outside your knees.

3. 3

   Positioning

   As you hinge at the hips, keep your chest up and your back flat. Send your hips back and bend your knees slightly. Keep your shins vertical, and center your weight over your midfoot.

4. 4

   Lift

   Press through your heels and use your glutes and hamstrings to raise the kettlebell from the floor. As you come up, keep the kettlebell close to your body for balance and control.

5. 5

   Full Extension

   Finish the rep by standing tall with your hips and knees fully extended. Your body should make a straight line from head to heels, and your shoulders should be pulled back.

6. 6

   Lowering

   Lower the kettlebell by hinging at the hips and driving your hips back as you bend your knees. Bring it back to the starting position under control.

7. 7

   Keep a neutral spine for the entire movement. Do not round or arch your back, or you may get injured.

8. 8

   Hold the kettlebell close to your body throughout the movement to lessen stress on your lower back.

9. 9

   Let your hips, glutes, and hamstrings do the work. Do not rely on your lower back or arms to lift the kettlebell.

10. 10

    Exhale as you lift the kettlebell, then inhale as you lower it.

Muscles worked