Strength
Kettlebell deadlifts
A fundamental hinge movement designed to build functional back strength and posterior chain power.
How to perform.
Follow the sequence — setup is half the lift.
Place the kettlebell on the floor between your feet with your stance roughly shoulder-width apart.
Hinge at your hips by pushing them backward while maintaining a flat back and a slight bend in your knees.
Reach down to grasp the handle firmly with both hands, ensuring your shoulders are positioned slightly in front of the bell.
Engage your lats and core, then drive through your heels to stand upright by extending your hips and knees simultaneously.
Contract your glutes at the top of the movement without leaning backward or hyperextending your spine.
Reverse the movement by hinging your hips back and lowering the kettlebell under control to the starting position on the floor.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the spine during the initial pull
- Squatting the weight rather than hinging at the hips
- Allowing the kettlebell to drift too far forward from the shins
- Bending the arms to pull the weight instead of using the lower body
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.