Kettlebell Deadlift Exercise Guide
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.
How to do Kettlebell Deadlift
Place in two kettlebells. Squat down with feet out and grip handles on arms. Place shoulders over kettlebells and taut low back.
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.
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.
Keep feet flat on floor, hips low, and back taut throughout lift. Knees should point sam
Learn how to do kettlebell deadlift from this step-by-step illustrations:
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:
- Spinal Erectors
- Hip Flexors
- Lower Abs
- Wrist Flexors
- Upper Abs
Frequently Asked Questions
Training, Progressions and Regressions
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Standards and Averages
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|Muscles Worked||Biceps Femoris, Quadriceps, Hip Flexors, Erector Spinae, Lower Abdominals, Wrist Flexors, Upper Abdominals|
|Location||At Gym, At Home, Outdoor|
|Major Exercise||Barbell Deadlift|
|Target muscle(s)||Hamstrings, Spinal Erectors|
|Synergyst muscle(s)||Quadriceps, Hip Flexors, Lower Abs, Wrist Flexors, Upper Abs|