Kettlebell Deadlift

Technique

The kettlebell deadlift is a hip hinge in which a kettlebell placed on the floor between the feet is lifted to standing by driving the hips forward. Because the weight sits directly under the center of the body, it is one of the easiest ways to learn a neutral-spine hinge before moving to barbells or kettlebell swings. Push the hips back, grip the handle with straight arms, brace hard, then stand up by pushing the floor away and squeezing the glutes at the top.

Steps

1. Stand with feet hip- to shoulder-width apart and a kettlebell between the arches of the feet
2. Push the hips back and bend the knees slightly until you can grip the handle with both hands
3. Flatten the back, pull the shoulders down and brace the core
4. Drive through the feet and extend the hips to stand tall with the kettlebell
5. Hinge back down under control, touch the kettlebell to the floor and repeat

Common mistakes

• Rounding the back to reach the kettlebell
• Turning the movement into a squat with too much knee bend
• Leaning back at the top instead of finishing with the glutes

Variations

• Single-arm kettlebell deadlift for anti-rotation work
• Kettlebell sumo deadlift with a wide stance
• Single-leg kettlebell deadlift for balance and unilateral strength

FAQ