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Kettlebell Deadlift
The Kettlebell Deadlift is a strength exercise with a kettlebell for your back. Share of the load in the Zulta muscle model: gluteus maximus 22%, spinal erectors (lower back) 16% and hamstrings (biceps femoris) 12%.
How to do it
- Place a kettlebell on the floor between your feet, in line with your ankles.
- Stand hip-width, push the hips back and bend the knees to grip the handle with both hands.
- Flatten the back, pull the shoulders down and keep the arms straight.
- Drive through the feet and stand up tall, squeezing the glutes at the top.
- Push the hips back and lower the bell to the floor between your feet.
Tips
- Use this to learn the hinge pattern before moving to heavier bars.
- Keep the bell under your center, not in front of your toes.
Common mistakes
- Squatting straight down with the knees far forward.
- Rounding the back to touch the bell to the floor.
- Leaning back at the top instead of standing straight.
Muscles worked by the Kettlebell Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lifting a load from the floor with hips and knees extending together: glutes, spinal erectors and hamstrings drive it, quads break the floor, adductor magnus assists hip extension, grip and upper back hold the bar.
Kettlebell Deadlift alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Kettlebell Deadlift work?
Mainly the gluteus maximus, spinal erectors (lower back) and hamstrings (biceps femoris). The hamstrings (semitendinosus/-membranosus), quads (vastus lateralis), adductors and quads (vastus medialis) assist.
Is the Kettlebell Deadlift good for beginners?
Yes. The Kettlebell Deadlift is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Kettlebell Deadlift?
For example the Band Deadlift, Deadlift and Dumbbell Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Deadlift harder?
Add weight or reps, or move on to the Deadlift and Deficit Deadlift.
Sources
- Escamilla et al. 2002, MSSE 34(4):682-688 (sumo vs conventional)
- Swinton et al. 2011, JSCR 25(7):2000-2009 (hexagonal bar)
Log your sets in Zulta
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