Kettlebell deadlifts are a hinge pattern movement that improve power through the back and posterior chain: glutes and hamstrings. They’re a very functional exercise for anyone that is lifting objects off the floor throughout the day at work or at home.
Which Muscles Are Worked?
Primary MusclesLower Back Glutes Hamstrings
Secondary MusclesUpper Back Traps Forearms Abs
How to do kettlebell deadlifts Properly
Step by Step Guide
Begin standing with the kettlebell placed between your feet. Have the feet about hip distance apart and hold one kettlebell in your hands with the arms straight.
Assume a hinge position as you push the hips back, bend the knees slightly, and engage your abdominals to keep a neutral spine.
Pull the shoulder blades down and back to engage the lats.
Then, straighten the legs as you raise the kettlebell straight up off the ground while keeping it close to your shins and thighs.
Once your legs are straight, lower the kettlebell back down to the ground using control and re-assume the hinge position.
Repeat for the desired repetitions.
A common mistake is rounding the spine. Instead, keep the abdominals engaged the entire time and focus on keeping the spine in neutral. This means the neck, upper back, and lower back are fairly straight (besides their natural curves). Pull the shoulder blades back and keep the chest open as you hinge down into the deadlift.