Smart Workout Diary

Kettlebell Deadlift

The kettlebell deadlift is a hip-hinge exercise in which you lift a kettlebell from the floor by extending the hips and knees. It primarily trains the glutes, with substantial involvement from the hamstrings, quadriceps, and back. It supports lower-body strength, hip-hinge technique, and everyday lifting capacity.

Demonstration

Kettlebell Deadlift — demonstration 1
Kettlebell Deadlift — demonstration 2

Instructions

  1. Place a kettlebell on the floor between your feet and stand with your feet about hip-width apart.
  2. Push your hips back and bend your knees enough to reach the handle; keep your chest open, spine neutral, and shoulders slightly in front of the kettlebell.
  3. Grip the handle firmly with both hands, brace your abdomen, and keep the kettlebell close to your body.
  4. Drive through your feet and extend your hips and knees together to stand tall. Keep your arms straight; do not pull the weight up with them.
  5. Finish upright with the glutes engaged, without leaning backward or overextending the lower back.
  6. Lower the kettlebell by sending the hips back first, then bending the knees, and place it down under control. Stop if you cannot maintain a neutral spine.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings, Quads, Lower Back
Type
Strength
Mechanics
Compound
Equipment
Kettlebell
Difficulty
Beginner

Technique tips

  1. Hinge, do not squat: let the hips travel back while keeping pressure balanced through the whole foot.
  2. Choose a load that allows a smooth, controlled lift and a neutral spine on every repetition.
  3. Keep the kettlebell close and your lats gently engaged rather than letting the shoulders round forward.
  4. Exhale as you stand, then inhale and brace again before lowering.
Exercise library