Kettlebell Deadlift
KBStrength
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The kettlebell deadlift is a strength exercise that involves hinging at the hips to lift a kettlebell from the ground to a standing position, mimicking the conventional deadlift to build posterior chain power and full-body tension. It primarily targets the quads and back muscles, including the glutes, hamstrings, erectors, and lats, while enhancing grip strength and core stability. Ideal for beginners to advanced lifters seeking to improve lower-body strength and explosive hip drive, it requires only a kettlebell and suits those in strength training programs.
How to Perform Kettlebell Deadlift
- 1Stand with feet hip-width apart, toes pointing forward, kettlebell on the floor centered between your feet.
- 2Push hips back, bend knees slightly, and hinge at hips to grip the kettlebell handle with both hands (overhand grip).
- 3Keep back flat, chest up, shoulders down, and core braced; look straight ahead.
- 4Inhale deeply, then exhale as you drive through heels to extend hips and knees, standing tall while pulling kettlebell straight up along your legs.
- 5Squeeze glutes at the top, fully extend hips without leaning back, arms straight.
- 6Inhale as you hinge at hips, push hips back, and lower kettlebell controlled to the floor, keeping it close to legs.
- 7Repeat for desired reps, resetting fully each time.
- 8Key form tips: Maintain neutral spine—avoid rounding back; drive with legs and hips, not arms; use legs to lift, hips to lower. Common mistakes: Squatting too deep (treat as hinge), yanking with arms, or arching lower back at top.
