Alternatives
- Romanian Deadlift
- Kettlebell Sumo Deadlift
- Good Mornings
Summary
The kettlebell deadlift is a foundational hip-hinge movement that targets the hamstrings, glutes, and lower back. It’s a great beginner-friendly variation that teaches proper form before progressing to heavier lifts.
Benefits of the Kettlebell Deadlift
- Strengthens the posterior chain
- Improves hip hinge mechanics
- Builds glutes and hamstrings safely
- Excellent for beginners or warm-ups
- Requires minimal equipment
Kettlebell Deadlift Muscles Worked
- Primary: Hamstrings, Gluteus Maximus
- Secondary: Erector Spinae, Core, Forearms
Instructions
- Stand with feet hip-width apart and a kettlebell between your feet
- Hinge at the hips with a flat back and slight bend in the knees
- Grab the kettlebell handle with both hands
- Engage your core and drive through your heels to stand
- Squeeze your glutes at the top
- Lower the kettlebell back down with control by hinging at the hips
- Repeat for the desired number of reps
Common Mistakes
- Squatting instead of hinging
- Letting the back round
- Pulling with the arms instead of the hips
- Allowing the kettlebell to swing forward
- Not engaging the core