Kettlebell Deadlift
A foundational hip hinge movement using kettlebells to develop strength in the glutes, hamstrings, and lower back, excellent for reinforcing proper deadlift mechanics.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Quads, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Lower Back
6/10Erector Spinae
Quads
5/10Rectus Femoris
Forearms
4/10Flexors
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
60-180 seconds • Rest longer for heavy strength sets.
How to Perform
Place two kettlebells outside your feet, or one centrally between your feet. Stand hip-width apart, brace your core, and hinge down with a neutral spine to grip the handles.
- Brace your core and initiate the pull by driving your feet through the floor.
- Keep the chest up and the kettlebells close to your legs as you extend hips and knees simultaneously.
- Stand tall and squeeze the glutes firmly at the top lockout position.
- Hinge at the hips, maintaining a flat back, guiding the kettlebells down slowly.
- Return the kettlebells to the starting position on the floor under control.
Coaching Tips
Form Cues
- Drive through the floor.
- Chest up and proud.
- Kettlebells stay close.
- Hinge, don't squat.
- Squeeze the glutes.
Breathing
Inhale deeply and brace your core before initiating the lift; forcefully exhale as you reach the standing position.
Tempo
2-0-1
Range of Motion
The movement spans from the kettlebells resting on the floor (or elevated) to a full upright standing position with the hips locked out.
Safety
Safety Notes
- Prioritize maintaining a neutral spine over lifting heavy weight.
- If experiencing acute lower back pain, stop the exercise.
- Use lifting straps if grip failure limits your strength.
Spotting
Not recommended; this exercise is self-limiting. Reduce the weight if form breaks down.
Common Mistakes
- Rounding the lower back during the descent or ascent.
- Allowing the hips to shoot up before the shoulders.
- Holding the handles too far away from the shins.
- Hyperextending the back at the top.
When to Avoid
- Acute lower back injury or pain.
- Severe limitations in hip or hamstring mobility.
Flexibility Needed
- Adequate hamstring flexibility to reach the floor with a neutral spine.
- Good hip flexion.
Build Up First
- Competency in the basic hip hinge pattern.
Also known as
KB Deadlift, Double Kettlebell Deadlift, Kettlebell Conventional Deadlift
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