Kettlebell Deadlift

How to Perform the Kettlebell Deadlift

Stand with your feet shoulder-width apart with the kettlebell centered on the floor between your feet.
Push your hips back and bend your knees to lower yourself to the kettlebell, maintaining a flat back.
Grip the kettlebell handle firmly with both hands using an overhand grip.
Brace your core, pull your shoulders back and down, and engage your lats.
Drive through your heels and extend your hips and knees simultaneously to stand up with the kettlebell.
At the top, squeeze your glutes and stand tall with your shoulders back and chest proud.
Reverse the movement by pushing your hips back and bending your knees to lower the kettlebell back to the floor under control.

Rounding the lower back during the lift

Keep your chest up, shoulder blades retracted, and maintain a neutral spine throughout the entire movement.

Starting with the hips too high, making it a stiff-leg deadlift

Bend your knees enough so that your hips start below your shoulders, engaging both the legs and back.

Letting the kettlebell drift away from the body

Keep the kettlebell close to your body throughout the movement for optimal leverage and spinal safety.

✓Builds foundational posterior chain strength in the glutes, hamstrings, and back.
✓Teaches proper hip hinge and deadlift mechanics in a safe, accessible way.
✓Requires minimal equipment and space, making it ideal for home workouts.

●Think about pushing the floor away with your feet rather than pulling the weight up.
●Engage your lats by imagining you are bending the kettlebell handle around your legs.
●The kettlebell deadlift is an excellent way to learn the deadlift pattern before progressing to a barbell.

Strength

4-5 sets of 5-6 reps at 80-85% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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Articles featuring the kettlebell deadlift in workout programs and training advice.

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