How to do a kettlebell deadlift
The kettlebell deadlift is a hip hinge: you push your hips back, grip a kettlebell between your feet and stand up with it. It trains your glutes, hamstrings and back, and it teaches the safe way to lift things from the floor.
- Lower body
- Kettlebell
- 12 reps
kb deadlift, kettlebell sumo deadlift
How to do it
- Stand with your feet hip-width apart and the kettlebell on the floor between your arches.
- Push your hips back and bend your knees a little until you can grip the handle with both hands.
- Flatten your back, pull your shoulders down, and brace your stomach.
- Push the floor away and drive your hips forward to stand up tall.
- Push your hips back again and lower the bell to the floor with the same flat back.
Form cues
- Flat back
- Stand up with your hips
- Bell between your feet
- Squeeze your glutes at the top
Muscles worked
Main: glutes, hamstrings
Also: lower back, quads, forearms, core
Common mistakes
- Your back rounds as you reach the bell. Fix: Push your hips further back and keep your chest up. Raise the bell on a book if you cannot reach it flat.
- You squat it up with your knees. Fix: Bend your knees only a little. The hips move back and forward.
- The bell starts in front of your toes. Fix: Set it between your arches so it travels straight up and down.
- You lean back at the top. Fix: Stand straight with glutes tight. Your body ends in a straight line.
Make it easier: Glute bridge
Lie on your back and lift your hips to train the same glutes and hamstrings with no load on your back.
Make it harder: Kettlebell swing
Once the hinge feels solid, use the same move with speed to swing the bell.
In a workout
Do 12 reps per set, rest 60 seconds, and repeat 3 to 4 times. Lower the bell over about 2 seconds each rep.
Safety: Take care if you have a back problem and use a light bell at first; stop if you feel pain in your lower back.
Questions
What does the kettlebell deadlift work?
It mainly works your glutes and hamstrings. Your lower back, quads, grip and core help hold the position.
Is a kettlebell deadlift good for beginners?
Yes. It is one of the best first kettlebell moves, because it teaches the hip hinge that the swing and many other lifts use.
Should my back be straight in a deadlift?
Keep it flat, not rounded. Your back tilts forward but keeps its natural shape from neck to hips.
