Exercises / Hip & gluteal
Kettlebell deadlift
- Strength
- Hip & gluteal
- Kettlebell
Hinge and bend the knees to lift a bell from between the feet.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Common starting dose: 6-10 controlled repetitions, 2 sets with a light bell.
Start: Standing, bell between the feet
Steps
- Stand with the bell between the feet and hinge back.
- Bend the knees enough to grasp the handle.
- Push through the feet to stand tall, then lower the bell with control.
Cues
- Keep the bell close
- Stand by extending the hips and knees
Common mistakes
- Rounding the back
- Jerking the bell
- Letting knees cave inward
Used for
- Hip-hinge learning
- Graduated lifting
Take care (2)
- Start with a light load and a clear floor.
- Stop for sharp back pain, dizziness or loss of form.
Evidence (1)
- A review of deadlift EMG studies found substantial quadriceps and erector-spinae activity; it did not isolate kettlebell deadlifts or patient outcomes.1
Easier
Harder
References (1)
- Martín-Fuentes I, Oliva-Lozano JM, Muyor JM. PLoS One. 2020;15(2):e0229507. Electromyographic activity in deadlift exercise and its variants. A systematic review