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Kettlebell deadlift



Exercise details

  • Target muscle: Gluteus Maximus
  • Synergists: Erector Spinae, Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus), Adductor Magnus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Soleus
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Stand with the kettlebell between your feet.
  2. With your arms straight and your back neutral, hinge at the hips and then slightly bend at the knees to grasp the handle of the kettlebell with your hands.

Execution

  1. Keeping your arms straight and back neutral, exhale as you squeeze your glutes to stand up and lift the kettlebell.
  2. Inhale as you hinge at the hips, push your glutes backward and then slightly bend at the knees to lower the kettlebell back to its original position.
  3. Repeat for the desired number of repetitions.

Comments and tips

  • The kettlebell deadlift is a fantastic compound exercise for strengthening your lower body and posterior chain muscles, making it important for functional fitness.
  • If you are a beginner, use the kettlebell deadlift to work your way up to the barbell deadlift. Otherwise, you can use it as an auxiliary exercise to improve your barbell deadlift.
  • This exercise is a great alternative for back pain.
  • For the safety of your knees, keep your feet and knees pointing in the same direction.
  • Placing the kettlebell between your feet keeps the weight within your base of support and lowers your center of gravity, making the kettlebell deadlift easier compared to the dumbbell deadlift and the barbell deadlift.

Kettlebell deadlift video

Sources



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