Kettlebell Deadlift
How to do it
Starting position
- Stand with your feet shoulder-width apart.
- Place the kettlebell directly in the center between your feet.
- Bend your knees slightly as you lean your upper body forward.
- Grip the kettlebell handle firmly with both hands.
- Look slightly downward.
Movement
- Press hard into the ground with the soles of your feet.
- Push your hips forward and bring your torso upright.
- Stand up, fully extending your knees and hips.
- Slowly push your hips back and return to the starting position.
Breathing
Inhale as you go down, and exhale as you come up.
Trainer tips
- Keep your lower back neutral and push your hips back
- Push through the floor as you stand up
Cautions
- Rounding your back can cause a lumbar injury, so maintain spinal alignment.
- If your knees cave inward excessively, it strains the joints, so keep them aligned with your toes.
- Sitting too deep like a squat
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Glutes Hamstrings |
|---|---|
| Secondary muscles | Lower back · Quads · Traps · Upper back · Forearms · Lats |
| Equipment |  Kettlebell |
| Movement pattern | Hinge |
| Rep range | 8–12 reps |
22 similar exercises
Representative exercise: Dumbbell Deadlift
- Dumbbell Deadlift
- Band Deadlift
- Bottle Weighted Deadlift
- Barbell 2 3 Deadlift
- Barbell Deadlift (360 degrees)
- Dumbbell deadlift 360 degrees
- Cable Deadlift
- Trap bar Banded Deadlift
- Kettlebell Suitcase Deadlift
- Kettlebell Deadlift from Bench
- Smith Deadlift
- Smith Rack Pull
- Lever Belt Deadlift
- Lever Belt Deadlift (V bar)
- Machine Deadlift (Plate Loaded)
- Lever Belt Deadlift (straight bar)
- Barbell Pause Deadlift
- Smith Rack Pull (Demo 2)
- Barbell Deadlift against Chains
- Barbell Deadlift from Deficit
- Dumbbell Deadlift from Deficit
- Kettlebell Deadlift from Deficit
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 21.7 kg.
With the kettlebell, it moves up to the next weight you have. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Kettlebell SwingHarderKettlebell Deadlift from BenchHarderDumbbell Hip ThrustSimilar exerciseResistance Band Glute BridgeSimilar exerciseCable Pull ThroughSimilar exerciseDumbbell DeadliftSame muscle · different equipmentConventional DeadliftSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.