Out of all of the essential functional strength training exercises that I include for my clients, I make sure to add a kettlebell deadlift into their workout routines. This lower body strength building exercise lowers the risk of injury of everyday actions like bending over, or lifting something off the ground. The front loaded movement can help improve your stability, balance, and strengthen your glutes and hamstrings— talk about compounded benefits!
A kettlebell deadlift is a pretty simple move, but when done incorrectly, you risk injury to your lower back or cause stress in other areas leaving you out of commission for weeks to recover.
I share the do’s and don’ts of a kettlebell deadlift to avoid any injuries and to get the most of this highly beneficial and effective movement, but first what exactly is this exercise?
What is a Kettlebell Deadlift?
A kettlebell deadlift is a functional training exercise that focuses on building strength with your lower body and leg muscles by hinging forward holding a ball-shaped weight or dumbbell for resistance. With the weight placed in front of you, it forces you to use the power and strength of your hamstrings and engages your abdominal muscles.
The Do’s and Don’ts for a Kettlebell Deadlift
DO: Stand with your feet hip-width apart and shoulders are rolled back.
DO: Straighten your neck and back so they’re in line with each other.
DO: Engage your abdominal muscles throughout the exercise.
DO: Inhale as you lower your body down and exhale as you rise up.
DON’T: Roll your shoulders forward.
DON’T: Bend with your knees.
DON’T: Lift your heels, they should be glued to the ground to help place the emphasis on working the glutes.
Here is a quick video demo of a kettlebell deadlift with proper form and done incorrectly.
Muscles Worked and Benefits of Kettlebell Deadlifts
The kettlebell deadlift is the perfect stepping stone to the next level and progressive movement—the barbell deadlift. Not only can it be less intimidating, but it will also help you gain confidence and perfect the “hinge” (bent over movement) cadence.
Here are the key muscles that are worked:
Glutes (muscles in your buttocks)
Hamstrings (back of the thigh)
Abdominal muscles
How To Do a Kettlebell Deadlift Step-By-Step
The kettlebell deadlift is a simple compounded move. Make sure to choose a kettlebell weight that allows you to engage your muscles, but is not too heavy that you’re unable to complete 10 reps.
Here is a step-by-step guide with images of proper form to help you execute this movement.
Step 1. Stand Hip-Width Apart
Start with your feet hip-width apart and your weight should be shifted back in your heels. Hold the kettlebell handle with both hands with the weight resting on top of your thighs.
Step 2. Roll Your Shoulders Back and Down
Take a cleansing breath and roll your shoulders back and down. Remember to engage your core.
Step 3. Drive Your Hips Back
Push your rear end backward by bending at the hips while maintaining a straight back to lower the risk of injury. While hinging forward, your knees will softly bend, drawing your upper body towards the floor.
Step 4. Bend Your Hips At 45-degree Angle
Driving your heels into the ground while generating force with the quads, hamstrings and glutes, hinging to a 45-degree angle.
Step 5. Raise Your Torso
Raise your torso upwards while maintaining a grip on the kettlebell handle. Repeat the movement 10 times.
Final Takeaway: The Kettlebell Deadlift with Perfect Form
So there you have it! A step-by-step-guide of how to do a kettlebell deadlift with proper form, plus the do's and the don'ts to help make every rep count.
Here is a full video to watch this strength-building exercise in motion.
