Kettlebell Deadlift – Step-by-Step Instructions

Kettlebell Deadlift as mentioned in the previous blog post is a very important functional movement everyone should be able to do with high proficiency before attempting the kettlebell swings. Kettlebell deadlift is a slower movement compared to kettlebell swings but very similar in the way that they involved the “hip hinging” movement in the hips. Because it is slower, it is a lot easier to learn to do the “hip hinging” compared to the more functional and explosives nature of the kettlebell swings. To learn how the “Hip Hinging” movement in your hips can prevent bad back, go to this link: Kettlebell Deadlift Right or Hurt Your Back

Again, learn to do this Kettlebell Deadlift very well before you go learn how to do the kettlebell swings at this link: http://www.kettlebellbootcamp.com.au/blog/kettlebell-swing-your-step-by-step-instructions/

Step 1: Set Up

Stand with a shoulder-width apart stance and park the kettlebell between your feet. Pinched your shoulder blades together, straightened your arms by tensing your triceps muscles, stiffened the core muscles and ensure that your shoulder joints are pulled as far away as possible from your ears. Then get ready to sit back into your hips by hinging from your hip.

Step 2: Pick Up

Hinge over from your hips and sit back into your butt and start feeling a stretch both in your hamstring and glutes. Arms should be straight with tensed triceps muscles as you approach the kettlebells on the descend. As you reached the kettlebell, you should grip the kettlebells tight in your hands to allow increased muscle recruitment. During the descend, your lats and core muscle should be tight and a neutral spine should be maintained. Be sure that your bodyweight should be on your heels and inhale as you descend. Please note that your shoulder should never be below your hips.

Step 3: Stand Up

While maintaining the bodyweight on your heels,  exhale and lift the kettlebell off the ground with tight grip and maintained a neutral spine. Be sure to tense both the quads muscles (front part of your thighs) and glutes muscles at the top.

 Once you complete Step 1 to Step 3, you would need to bring the kettlebell back close to the ground while maintaining the neutral spine seen in Step 2. But this time return to Step 3 without the kettlebell touching the ground to repeat for repetitions. Here’s a video below that I made for you to explain in details how you can perform this kettlebell deadlift in the safest way possible.

If you want to learn more about other kettlebell exercises, do grab your FREE Access to the Online Basic Kettlebell Training right at the bottom of this blog.

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