Kettlebell Deadlift

oec:kettlebell-deadlift

A hip-hinge movement lifting a kettlebell from the floor between the feet to full hip and knee extension.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Kettlebell Deadlifts, KB Deadlift

How to do it

Setup

Place the kettlebell on the floor between your feet, aligning the handle with the arches of your feet.
Stand with feet roughly hip- to shoulder-width apart, toes pointing slightly outward.
Hinge at the hips by pushing your pelvis backward with a soft bend in your knees.
Grip the kettlebell handle firmly with both hands, pull your shoulders down and back, and engage your lats to establish a neutral spine.

Movement

Drive through your midfoot and heels into the floor, extending your hips and knees simultaneously.
Stand fully upright, locking out your hips by squeezing the glutes at the top without hyperextending your lower back.
Initiate the descent by pushing your hips backward while maintaining tension across your upper back.
Lower the kettlebell under control along a straight vertical path until it lightly touches the floor between your feet.

Breathing

Inhale and brace your core at the bottom before lifting, exhale forcefully past the sticking point near full extension, and inhale again as you lower the weight.

Cues

Push the floor away
Break the handle in half
Reach your hips back

Common faults

Squatting the weight rather than hinging at the hips.: Push the hips backward and keep the shins relatively vertical rather than driving the knees forward.
Rounding the lumbar spine to reach the kettlebell.: Elevate the kettlebell on a low block or step if mobility is limited, and ensure the chest stays proud with lats packed.
Hyperextending the lower back at the top lockout.: Finish the rep by squeezing your glutes and bracing your abs to achieve a tall, neutral vertical posture.

Safety

Ensure the kettlebell stays close to your center of mass between your feet, not out in front of your toes.

Muscles

Gluteus maximus prime mover
Hamstrings prime mover
Adductor magnus synergist
Quadriceps synergist
Erector spinae stabilizer
Latissimus dorsi stabilizer
Trapezius stabilizer

Joints

Hip: Extension, Flexion
Knee: Extension, Flexion
Lumbar spine: Isometric stabilization
Thoracic spine: Isometric stabilization

Details

Movement: Hip hinge
Modality: Strength, Hypertrophy
Mechanics: compound
Force: pull
Laterality: bilateral
Kinetic chain: closed
Level: beginner
Equipment: Kettlebell
Record: Repetitions and Load
Load: external, total

progression of Bodyweight Hip Hinge
regression of Barbell Deadlift
regression of Kettlebell Swing
substitute for Barbell Deadlift
substitute for Dumbbell Deadlift
variation of Barbell Deadlift

Sources

wger: Kettlebell deadlifts (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

kettlebell-deadlift.json