HOW TO DEADLIFT FOR BEGINNERS: THE KETTLEBELL DEADLIFT
What muscles does the kettlebell deadlift target?
The deadlift is one of the best muscle & strength building lifts. This compound movement targets your back, but also your legs, your core, your shoulders & arms.
It is however one of the most complex exercises and requires some practice. Beginners can start with kettlebell deadlifts before progressing to the barbell deadlift.
How to deadlift?
Start with your feet hip width apart and flat on the floor. The kettlebell is right in front of your feet.
You want to focus on bracing your core, keeping your spine neutral and your shoulders relaxed (pull them back and down).
The main movement is the hip hinge: imagine that your hips are a lever that allows your torso to lean forward and back. You will bend at your hips, not your lower back.
Bend your knees and hinge at the hips to grab the kettlebell with both hands. Look forward (a couple metres ahead of your feet) to keep your cervical spine in neutral position.
Brace your core and lift the weight, by driving your hips upwards and extending your knees. The kettlebell should now be against your thighs. Carefully lower the weight back down (bend your knees and send your hips backwards) allowing it to touch the floor.
Video Demo: 5 Kettlebell Deadlift Variations
Pro tips
When lowering the weight down, imagine shutting the door with your butt
Your hips, shoulders and head always form a straight line.
How to tell if you’re doing it right?
You keep a straight back and open chest throughout every phase of the movement. You’re sending your hips backwards when dropping the bar down. You shouldn’t feel any lower back pain.