Kettlebell Deadlift Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

The Kettlebell Deadlift is a total lower-body strength movement that uses a ball-shaped weight with a single handle. This deadlift move is designed to build strength in your glutes and hamstrings.

Kettlebell Deadlift

How to do Kettlebell Deadlift

Setup

Place in two kettlebells. Squat down with feet out and grip handles on arms. Place shoulders over kettlebells and taut low back.

Exercise

Stand with your feet shoulder-width apart, holding a kettlebell with both hands. Squat down, and stand up. Be sure to keep your arms straight and upper body lifted throughout the movement.

Modifications

  • You shouldn't notice this shift in your lower back. When you do, test your shape, use lighter weights to make sure your back isn't rounded.

  • Improve using a bigger kettlebell after you've mastered the move for a lighter weight.

  • Start with light kettlebell weights to perform the movement with proper shape.

Tips

  • Keep feet flat on floor, hips low, and back taut throughout lift. Knees should point sam

Exercise Benefits

  • Glute Strength

  • Leg Strength

  • Full-body Strength

Illustrated Guide

Learn how to do kettlebell deadlift from this step-by-step illustrations:

Kettlebell Deadlift 1
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Kettlebell Deadlift 9
Kettlebell Deadlift 10

Muscles Worked

The muscles used for kettlebell deadlift may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for kettlebell deadlift are:

Primary Muscles

  • Hamstrings
  • Spinal Erectors

Synergyst Muscles

  • Quadriceps
  • Hip Flexors
  • Lower Abs
  • Wrist Flexors
  • Upper Abs

Frequently Asked Questions

What muscles does Kettlebell Deadlift work?
Kettlebell Deadlift works hamstrings, spinal erectors.
What is Kettlebell Deadlift good for?
Kettlebell Deadlift is beneficial for conditioning and to strengthen. It works the best for buttocks, legs, lower back, lower body and upper legs, as it works hamstrings, spinal erectors. Kettlebell Deadlift is a great strength exercise for men, men over 50, women and women over 50.
Is Kettlebell Deadlift a good exercise?
Kettlebell Deadlift is a popular strength exercise for hamstrings, spinal erectors.

Training, Progressions and Regressions

Interested in how to improve your Kettlebell Deadlift faster?

Kettlebell Deadlift Training and Progressions

Standards and Averages

Wonder how do others perform in Kettlebell Deadlift and how should you?

Kettlebell Deadlift Standards and Averages

Alternatives

Wonder how to work the same muscles with other exercises?

Kettlebell Deadlift Alternatives

Variations

Wonder how to make Kettlebell Deadlift either easier or more challenging?

Kettlebell Deadlift Variations