Kettlebell Deadlift
Kettlebell deadlift is a hip-hinge lift using a kettlebell to target glutes, hamstrings, and lower back, building posterior chain strength and functional power for everyday lifting.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings, Lower Back
Secondary Muscles
Quads, Abs, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
9/10Biceps Femoris, Semitendinosus
Lower Back
8/10Erector Spinae
Quads
5/10Rectus Femoris
Abs
4/10Rectus Abdominis
Forearms
3/10Flexors
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Place kettlebell on floor between feet hip-width apart, toes slightly out. Stand tall with neutral spine.
- Push hips back to hinge, knees slightly bent, chest up.
- Grip kettlebell handle with both hands, arms straight.
- Brace core and lats, drive heels into ground.
- Extend hips and knees to stand, keeping kettlebell close.
- Squeeze glutes at top, shoulders over hips.
- Hinge hips back to lower kettlebell to floor, controlled.
Coaching Tips
Form Cues
- Hips back first
- Neutral spine always
- Drive through heels
- Keep bar close
- Squeeze glutes
- Brace core tight
Breathing
Inhale deeply to brace core before lift, exhale through sticking point during ascent.
Tempo
3-0-1
Range of Motion
Lower until torso parallel to floor or hands reach kettlebell; ascend to full hip and knee extension without back arch.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use lighter weight to learn form
- Ensure clear space around
- Start with bodyweight hinge practice
- Consult doctor for injury history
Spotting
Spotting not typically needed; use safeties or lighter weight for solo lifts.
Common Mistakes
- Rounding back
- Squatting instead of hinging
- Letting kettlebell drift away
- Overextending at top
- Weak grip release
- Heels lifting off ground
When to Avoid
- Acute lower back injury
- Herniated disc
- Recent spinal surgery
Flexibility Needed
- Adequate hip hinge mobility
- Shoulder flexion for grip
Build Up First
- Master basic hip hinge
- Proper bracing technique
- Grip strength basics
Also known as
KB Deadlift, Kettlebell Hinge
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