Learning the Kettlebell Deadlift
The Kettlebell Deadlift is one of four important kettlebell exercises to learn before moving on to the Kettlebell Swing. For more information on additional kettlebell exercises, read the article on the Kettlebell Swing. Most weightlifters first learning kettlebell exercises have admitted liking the Deadlift for strengthening their glutes and hamstrings. As kids trying to pick up something heavy, we instinctively use the proper form for executing a Deadlift, using the strongest muscles in our legs while balancing on the heels and bringing the object into the body.
Best Practices for the Kettlebell Deadlift
In this exercise, it’s important to keep your head forward and your chest open. Not doing so could lead to neck and back pain as your exercise progresses. Like most kettlebell exercises, start with a shoulder-width stance and your feet firmly placed on the ground. Also, come forward only far enough so your back is parallel with the floor. Developing proper habits in these early excises will lead to better habits in future exercises.
Kettlebell Deadlift Variations
- Single Leg Deadlift Using Single Weight: It is recommended beginners use only one kettlebell for this particular exercise. Any more may result in injury due to overextension. However, it is suggested you use enough weight to properly impact on your glute muscles.
- Single Leg Deadlift Using Two Weights: More advanced lifters may use two kettlebells once they feel comfortable with the weight. While lifting, remember to exhale while squeezing your glutes and keeping your toes curled.
- Deadlift to Squat Thrust: the combination Deadlift and Squat Thrust makes this variation the most intensive of the three kettlebell workouts. Beginning with a normal Deadlift, drop to the floor with a weight in each hand into a push up position. After pushing up, bring your legs forward in a single motion, and then finish off with a normal Deadlift.