Legs · Compound

Kettlebell Deadlift

A hip hinge with a kettlebell lifted from the floor that trains the glutes and hamstrings and teaches the deadlift pattern.

MAIN MUSCLE
Glutes
ALSO WORKS
Hamstrings, Erector spinae, Forearms
EQUIPMENT
Kettlebell
LEVEL
Beginner
REPS
8-12
TEMPO
2-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand with your feet about shoulder-width apart and the kettlebell on the floor between your ankles.

  2. Push your hips back and bend your knees slightly until you can grip the handle with both hands, back flat.

  3. Brace your core, press your feet into the floor and stand up by driving the hips forward, arms straight.

  4. Push the hips back again to lower the kettlebell to the same spot under control.

COMMON MISTAKES

  • Rounding the back to reach the handle; push the hips further back and bend the knees a little more.
  • Leaning back at the top; finish standing tall with the glutes squeezed and the ribs down.

TIPS

  • Keep the kettlebell close to your body and think of pushing the floor away rather than pulling with the arms.

QUESTIONS

Which muscles does Kettlebell Deadlift work?

The main muscle is Glutes. It also works Hamstrings, Erector spinae, Forearms.

How many reps should I do?

FORGE suggests 8-12 reps for Kettlebell Deadlift. The app adjusts sets and reps to your goal and level.

What can I do instead of Kettlebell Deadlift?

These train the same muscles: Dumbbell Romanian Deadlift, Trap Bar Deadlift.