The kettlebell deadlift – our tips for effective training

The kettlebell deadlift is just one of the many exercises you can perform with a kettlebell. An essential ally in muscle-strengthening, it works a large part of the body. Let's find out how to perform the movement correctly, so you can train efficiently and without risk of injury.

Why use the kettlebell deadlift?

The kettlebell deadlift is a movement that consists of catching a heavy load on the ground while standing upright, with legs and arms straight. This "deadlift" is very interesting to incorporate into your bodybuilding circuit, as it has numerous benefits. It can be performed with a kettlebell, barbell or dumbbell, but in this article we'll focus on the KB variant.

The kettlebell is ideal for beginners and advanced users alike, thanks to its versatility and load adaptability. For those on a budget, the kettlebell is a low-cost piece of equipment that doesn't take up much space and can be used indoors or out. So you can easily carry out your fitness sessions at home.

Which muscles are targeted?

The kettlebell deadlift is considered a polyarticular movement , since it calls on several muscle groups in the lower body and to a lesser extent in the upper portion:

• The gluteus medius and gluteus maximus,
• The hamstrings,
• The calves,
• The abdominals,
• The lumbar vertebrae.

The upper body is also involved indirectly:

• Paravertebral muscles,
• Supinators (in the forearms).

What are the benefits?

The various kettlebell exercises contribute effectively to muscle strengthening. The benefits of the kb deadlift are numerous, as it enables you to work on :

• Muscular power and strength, by training the whole body according to the weight and number of repetitions
• Your muscular reinforcement in a harmonious way, while limiting the risk of injury.

Coupled with your cardio sessions and other kettlebell exercises, it adds volume to your training and strengthens your back in a healthy, progressive way. This exercise is therefore particularly effective in reducing back pain. Beware, however, that this movement is not recommended when the lower back is weakened.

The Deadlift can help to strengthen them, provided it is adapted accordingly. Other exercises are more suitable for resuming weight training in the event of injury or other specific circumstances. Don't hesitate to consult a health professional, who will be able to guide you if necessary.

How to do a kettlebell deadlift?

The kettlebell deadlift movement is simple in theory, but it requires a great deal of concentration to perform it correctly throughout the repetitions. To achieve this, the best way is to focus on your position, the intention of the movement and the muscles to be worked. If possible, don't hesitate to perform the exercise in front of a mirror to correct your positioning.

The starting position

1. Place your feet on the floor, hip-width apart.

2. Bend your legs, unlocking your knees.

3. Grasp the handle of the kettlebells in each hand with arms open at shoulder width.

4. Keep your back straight, abs contracted and chest open.

During the exercise

1. Inhale deeply, keeping your arms straight, and lift the kettlebell while straightening your torso to an upright position.

2. Exhale, contracting the buttocks to return to the starting position.

To avoid injury, here are the rules to follow throughout the repetitions:

• Keep your back straight,
• Keep your legs shoulder-width apart, but not wider than your pelvis, so as not to over-stretch your movement,
• Keep your eyes fixed slightly towards the ground, then your gaze follows the movement.
• Keep control of your movements by performing the exercise slowly,
• Adapt the kettlebell load to your abilities.

Kettlebell deadlift variations

In addition to the kettlebell deadlift, it's possible to do variations on many other deadlift exercises that will complement your training or simply allow you to change and perform the "same exercise" in several different ways.

The aim is to challenge your muscles in different ways and to vary your training so that it's less redundant. It can be a good idea to incorporate these different movements into your cross-training circuit, so that you have a unique workout for each new sports session. You'll be able to vary the intensity of the kettlebell exercises you choose, while working different areas of the body.

The Romanian deadlift with the kettlebell

The Romanian deadlift can also be performed with a kettlebell, working mainly the hamstrings and glutes. The back is therefore less stressed. It's advisable to use a lighter weight than a traditional deadlift, to avoid increasing the risk of injury and to ensure that the movement is performed correctly. The latter is fairly simple to perform:

• Spread your feet hip-width apart,
• Lean forward, keeping your legs straight, and grasp the kettlebell handle,
• Keep your knees unlocked throughout the exercise.

Single-leg deadlift

The single-leg kettlebell deadlift is a variation that allows you to work on your balance while exercising your hamstrings, glutes and lower back. You don't need to use too much weight to perform this movement, since only one side of the body is working. We recommend that you perform this movement facing a mirror, so that you can correct any incorrect posture that could lead to injury.

• Grasp the kettlebell handle with your right hand,
• Place your weight on the right side of your body while lifting your left leg and inhale,
• Keep your torso and back straight,
• Return to the starting position slowly and exhale.

The sumo deadlift

To work the adductors, there's a final variation called the kettlebell sumo deadlift. There are also many other exercises to target the lower muscle groups, such as the kettlebell or goblet squat, which you'll find in our dedicated blog.

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