# Kettlebell Deadlift: how to do it

- Main muscles: glutes, hamstrings
- Also works: quads, lower back
- Equipment: kettlebell
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/kettlebell_deadlift/0c67ec52fb/side-m-720.mp4

## Steps

1. Stand with the kettlebell between your feet, in line with the middle of your feet.
2. Push your hips back and grip the handle with both hands.
3. Flatten your back, lift your chest and brace your stomach.
4. Drive your hips forward and stand up tall.
5. Push your hips back and lower the bell to the floor with control.

## Cues

- Hips back, chest proud.
- Bell stays close, straight up and down.
- Squeeze your glutes to finish.

## Common mistakes

- Rounding your back: brace first and keep your chest up as you hinge.
- Squatting it: send your hips back and keep your shins nearly vertical.
- Swinging the bell: lift and lower slowly with the bell under you.

## Starting position

One kettlebell on the floor between the feet, its handle level with the middle of the foot (in line with the ankle bones to mid-foot) and running side to side. Feet hip- to shoulder-width apart, just wide enough for the bell to sit between them, toes forward to slightly out (0–15°). Hinge to take an overhand grip with both hands on the handle horns, palms facing back, thumbs wrapped. Arms straight.

## The movement

The bell travels straight up between the legs over the middle of the foot, staying close to the inner thighs; it does not swing forward. Hips drive the lift: knees straighten while the trunk rises, then the hips push forward to stand tall. Lowering reverses it: hips back first, knees bend a little, and the bell touches down lightly without a bounce or letting go.

## End position

Standing tall, hips and knees straight (0°), shoulders back, the bell hanging at arm's length in front of the hips. No lean back. Hold 0.5 s.

## Tempo

Bell on the floor 0.5 s / lift 1.5 s / lockout 0.5 s / lower 2 s.

## Form in numbers

| Measure | Target | Good range | Sources |
| --- | --- | --- | --- |
| Handle height at the start | 25 cm | 22–28 cm |  |
| Handle fore-aft position | over mid-foot | within 3 cm through the rep |  |
| Hip and knee extension at lockout | 0° | −5 to 0° (no lean back) |  |

Source: https://trainaq.com/exercises/kettlebell-deadlift