Kettlebell Deadlift: how to do it right
In short: A kettlebell deadlift that loads the hamstrings and glutes in a lengthened position, when the hip is flexed and the torso is leaning forward.
How to do it, step by step
- 1Place the kettlebell on the floor between your feet, hip-width apart, grab the handle with both hands, back flat and braced.
- 2Start by pushing your hips back, torso tipping forward, knees barely bent, shins nearly vertical.
- 3Lower until you feel a clear stretch at the back of your thighs, without rounding your lower back, the kettlebell stays close to your legs.
- 4Come back up by pushing the floor away and driving your hips forward, squeeze your glutes at the end of the movement without arching excessively.
- 5Slow the phase where the torso lowers over 2 to 3 seconds, with no bounce or jerk at the bottom.
The mistake to avoid
Don't lift with a rounded back: drive your hips forward and keep your spine neutral.
Other common mistakes
- Rounding your lower back on the way down, which transfers the load to the spine: keep your back flat and braced, and stop the descent as soon as you lose neutrality.
- Bending the knees like a squat, which steals the work from the hamstrings: keep your knees slightly bent and drive the movement by sending your hips back.
- Bouncing at the bottom to restart the ascent, which removes the useful tension: slow it over 2 to 3 seconds and hold a pause with no jerk.
- Overarching at the top to finish the movement: stop the extension when your pelvis is neutral and your glutes are squeezed.
Muscles worked
- Main:
- Hamstrings, Glutes
- Supporting:
- Back (thickness), Forearms
The hamstrings (semitendinosus, semimembranosus, biceps femoris) and the gluteus maximus handle hip extension, they are the prime mover. The back (spinal erectors, lats, traps) keeps the spine braced and neutral. The forearms (finger flexors) lock the grip on the kettlebell handle.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Kettlebell on the floor between your feet, hip-width apart, grab the handle with both hands, back flat and braced. Start by pushing your hips back, torso tipping forward, then come back up by pushing the floor away and locking out your hips.
How far down do I go?
To the floor if your flexibility allows it while keeping your back flat, otherwise stop before. A flat back is the only criterion, height is not one.
I don't feel anything, is that normal?
You should feel the back of your thighs and your glutes, especially in the low position. If you feel your lower back, it means your spine is moving instead of your hip: send your hips back further.
How fast should I do the movement?
Lower slowly keeping the kettlebell against your shins and feel the stretch at the back of your thighs, then come back up firmly. The descent is what builds the muscle here.