Strength Training · Functional Fitness
Kettlebell Deadlift
The kettlebell deadlift is a two-handed lift from the floor to standing. It trains your glutes and hamstrings while teaching you to bend at the hips under load.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand with your feet about shoulder-width apart, with the kettlebell centered between your midfeet.
- Push your hips backward with your knees slightly bent.
- Bend your knees enough to reach the handle.
- Grip the handle with both hands, keeping your arms straight.
- Stand up fully by driving through your feet, with your hips and shoulders rising together.
- Lower the kettlebell toward the floor by moving your hips backward with your knees bending as needed.
- Set the kettlebell fully on the floor between repetitions.
Form cues
- Brace your belly before each lift.
- Keep your whole foot planted.
- Keep your neck aligned with your back.
Common mistakes
- Squatting straight downLet your torso tip forward from the hips rather than keeping it upright as your knees travel forward.
- Leaning back at the topFinish with your ribs stacked over your pelvis rather than arching your lower back.
- Swinging the kettlebell forwardKeep the bell traveling vertically beneath your shoulders instead of letting it drift away from you.
Safety
Too much weight or fatigue can cause your back to round under load, increasing the risk of a back strain. Losing your grip can drop the kettlebell onto your foot.
- Start with a weight you can lift smoothly without jerking.
- Keep the handle and your hands dry for a secure grip.
- End the set if you cannot maintain your back position or control the lowering.
If reaching the floor requires rounding your back, raise the kettlebell on a stable platform; seek advice from a physiotherapist if lifting causes back or hip pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Kettlebell
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves you able to perform about two more controlled repetitions.