Kettlebell Deadlift
A deadlift lifting a kettlebell from the floor between the feet. It is a beginner-friendly way to learn the hip hinge and build glute and hamstring strength.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Quadriceps
- Lower Back (Erector Spinae)
- Forearm Flexors
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet hip-width apart and a kettlebell on the floor between your mid-feet.
Push your hips back, bend your knees slightly and grip the handle with both hands.
Flatten your back and pull your shoulders down.
Push the floor away and drive your hips forward to stand tall.
Hinge back down and set the bell on the floor under control.
Breathing: Inhale and brace before lifting, exhale at the top.
Coaching tips
Hips back first
Arms are just hooks
Stand tall and squeeze
Common mistakes
Squatting straight down
Rounding the back to reach the bell
Placing the bell too far forward
Safety notes
Place the bell between the feet so it stays under your centre of mass.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.