Exercise
Kettlebell Deadlift
The kettlebell deadlift teaches you to hinge safely with load in your hands. It builds raw leg and posterior-chain strength without the complex setup of a barbell, and it fits in any corner of your home.
Demonstration
Sets
4
Reps
5-8
Rest
2m
The kit
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How to do it
- 1
Place the kettlebell on the ground in front of you and stand with feet hip-width apart.
- 2
Hinge at the hips and grab the handle with both hands, keeping your back flat and chest up.
- 3
Take a big breath into your belly and brace your core.
- 4
Drive through your heels to stand up, keeping the bell close to your body.
- 5
Pause for a second at the top with your hips and knees locked.
- 6
Lower back down under control by hinging at the hips, touching the bell down gently.
Common mistakes
- Rounding your back at the start of the lift, putting stress on your spine
- Letting your hips shoot up faster than your chest, which turns it into a squat
- Yanking the weight instead of maintaining a straight back
Dad tips
- Start with a lighter kettlebell to nail the pattern before going heavier.
- The difference between a swing and a deadlift is that the deadlift starts and ends on the ground.