Kettlebell Dead Lift

Target muscles

The posterior chain (hamstrings, glutes, erectors) drives hip extension. The trunk braces. The grip holds the kettlebell. As an introduction to the deadlift pattern, the kettlebell version is accessible — the bell sits between the feet, the hinge is unmistakable, and the load can be moderate while the form is being learned.

How to perform

Setup

Stand with feet hip-width apart, a kettlebell on the floor between the feet. Hinge at the hips and bend the knees to grip the handle with both hands. Back flat, chest up. Trunk braced.

Execution

Drive through the heels to stand tall, the kettlebell tracking up close to the body. Finish at lockout with the hips extended and the kettlebell at hip height. Reverse the motion to return the kettlebell to the floor — push the hips back, then bend the knees once the bell passes them.

Common mistakes

• Squatting the kettlebell up rather than hinging.
• Lower back rounding.
• Hyperextending at lockout.
• Bell drifting forward away from the body.
• Standing the torso up too fast.

Progressions and regressions

Regress to a kettlebell hip-hinge with the bell at hip level (no floor pickup) until the hinge is dialed. To progress, work single-arm kettlebell deadlifts, or move to barbell deadlifts.

Programming notes

Excellent foundational hinge work. 3-4 sets of 8-12 reps, twice a week.