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Exercise handout — move better, feel better.
Kettlebell Deadlift
A deadlift using a kettlebell between your feet. Good for learning the deadlift pattern with a neutral grip.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
kettlebells
Home Options
- kettlebell
No equipment? Try: Dumbbell, Heavy bag
Dosage
3
Sets
10
Reps / Time
90 sec
Rest
2 seconds up, 2 seconds down
Tempo
Step-by-Step Guide
Set up
- Place kettlebell between your feet
- Feet shoulder-width apart or slightly wider
- Toes slightly pointed out
- Stand directly over the kettlebell
Step 1 of 7
Push hips back and bend knees to reach handle
Step 2 of 7
Grip handle with both hands
Step 3 of 7
Flatten your back, engage core
Step 4 of 7
Push through feet and drive hips forward
Step 5 of 7
Stand tall and squeeze glutes at top
Step 6 of 7
Hinge back to lower kettlebell to floor
Step 7 of 7
Maintain flat back throughout
Breathing
- Inhale before lifting
- Exhale at top
- Inhale before lowering
Form Cues
- Push floor away with your feet
- Keep chest up
- Lock out hips at top
- Control the descent
Common Mistakes to Avoid
- Rounding lower back
- Pulling with arms instead of legs/hips
- Looking up
- Jerky movement
Safety Information
Master hip hinge before adding load. Keep back flat.
Progressions
Increase weight, progress to barbell deadlift
Regressions
Use lighter weight, elevate kettlebell on blocks
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.