Kettlebell Deadlift (Single)

The perfect starting point — master the hip hinge pattern and build foundational posterior chain strength with one simple tool

---

⚡ Quick Reference

Aspect	Details
Pattern	Hip Hinge
Primary Muscles	Glutes, Hamstrings, Erector Spinae
Secondary Muscles	Quads, Lats, Traps
Equipment	Single Kettlebell
Difficulty	⭐ Beginner (Perfect for Learning)
Priority	Common

Movement Summary

---

🎯 Setup

Starting Position

1. Kettlebell position: Place kettlebell on floor in front of you
   • You'll straddle it (stand over it with legs on either side)
2. Stance: Feet hip to shoulder-width apart, toes slightly out (5-15°)
   • Kettlebell centered between your feet
3. Hip hinge: Push hips back, maintaining neutral spine
   • Think "sitting back into a chair behind you"
4. Grip: Reach down and grip handle with both hands
   • Can use overhand grip or neutral grip on horns
   • Arms straight, shoulders packed
5. Back position: Neutral spine, chest up, shoulders back and down
   • Create slight arch in lower back (don't round)
6. Create tension: Take deep breath into belly, brace core hard
   • Pull slack out of your body — feel tension before lifting

Equipment Setup

Equipment	Setting	Notes
Kettlebell	Single KB on floor	Start light (12-16kg for women, 16-24kg for men)
Surface	Stable, flat floor	Avoid carpet if possible for stability
Footwear	Flat-soled shoes	Better connection to ground

Setup Cue

"Stand over the kettlebell, push your hips back like you're closing a car door with your butt, chest stays proud"

---

🔄 Execution

The Movement

Setup Phase

What's happening: Getting into the proper hinge position

1. Stand straddling the kettlebell, feet hip-width
2. Push hips back, keeping chest up
3. Bend knees slightly to reach kettlebell
4. Grip handle with both hands
5. Pull shoulders back, engage lats
6. Big breath into belly, brace core maximally
7. Feel tension throughout body before moving

Tempo: Take your time — setup determines everything

Feel: Hamstrings loaded, glutes engaged, ready to pull

Key point: This is a HINGE, not a squat — minimal knee bend

Pull Phase

What's happening: Standing up by extending hips

1. "Push the floor away" — drive through mid-foot and heels
2. Extend hips and knees together
3. Kettlebell stays close between legs
4. Keep arms straight (don't curl it)
5. Maintain neutral spine throughout
6. Breathing: Hold breath during the pull for stability
7. Think "stand up tall"

Tempo: 1-2 seconds (powerful but controlled)

Feel: Glutes and hamstrings driving the movement, core locked

Critical: Kettlebell should travel in straight line between your legs

Lockout

What's happening: Standing tall with full hip extension

1. Hips fully extended — standing completely upright
2. Shoulders back and down
3. DO NOT hyperextend lower back — just neutral standing
4. Squeeze glutes at the top — this completes the movement
5. Kettlebell hangs between legs, arms straight

Common error here: Leaning back excessively. Just stand tall.

Lockout cue: "Stand tall like a soldier at attention, squeeze your glutes"

Lowering

What's happening: Controlled descent back to start

1. Hips move back first — this initiates the hinge
2. Maintain neutral spine, chest up
3. Slight knee bend as you lower
4. Kettlebell travels straight down between legs
5. Breathing: Exhale on descent, or hold and reset
6. Lower until kettlebell touches floor (or close)
7. Control the descent — don't just drop it

Tempo: 2-3 seconds (controlled)

Feel: Eccentric stretch in hamstrings and glutes

Note: Can do full dead-stop or touch-and-go based on goals

Key Cues

Primary Cues

• "Hips back, chest up" — fundamental hinge cue
• "Push the floor away" — engages posterior chain properly
• "Kettlebell between the legs" — keeps path vertical
• "Squeeze your glutes at the top" — completes hip extension
• "Proud chest throughout" — maintains neutral spine

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-1	1s up, no pause, 2s down, 1s reset
Hypertrophy	2-1-3-0	2s up, 1s squeeze at top, 3s down, continuous
Endurance	1-0-1-0	Continuous smooth tempo
Learning	2-2-3-2	Slow everything, pause to check positions

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension — primary driver to standing	█████████░ 90%
Hamstrings	Hip extension, eccentric control	████████░░ 85%
Erector Spinae	Maintain neutral spine under load	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Quads	Knee extension at bottom	█████░░░░░ 50%
Lats	Keep kettlebell close, upper back tension	██████░░░░ 60%
Traps	Shoulder stability, holding position	█████░░░░░ 55%

Stabilizers

Muscle	Role
Core	Maintains torso rigidity, protects spine
Forearms/Grip	Holds kettlebell handle throughout movement

Perfect Learning Tool

The single kettlebell deadlift is ideal for learning because:

• Simple setup — one weight, easy to position
• Natural feedback — if form is wrong, you feel it immediately
• Appropriate loads — kettlebells come in manageable increments
• Teaches hinge — forced to hip hinge properly due to KB position
• Low injury risk — lighter loads while learning

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Squatting the weight	Excessive knee bend, too upright	Turns into squat, not hinge pattern	"Hips back," reduce knee bend, practice pattern
Rounded lower back	Lumbar flexion under load	Disc injury risk, improper loading	Lighter weight, chest up cue, mobility work
KB drifting forward	Weight moves away from body	Poor leverage, back strain	"KB between legs," engage lats
Not reaching full lockout	Stopping before full hip extension	Reduces glute activation	"Squeeze glutes hard at top," stand fully tall
Jerky movement	Bouncing KB off floor, fast eccentric	Poor control, injury risk	Controlled tempo, reset between reps

Most Common Error

Treating it like a squat — the kettlebell deadlift is a HIP HINGE. Your movement should be dominated by hip flexion/extension, not knee bending. The cue "hips back" should be your primary focus.

Self-Check Checklist

• Hips move back first on the descent
• Kettlebell stays between my legs (vertical path)
• Neutral spine throughout (not rounded or hyperextended)
• Full lockout at top with glute squeeze
• Feeling it primarily in glutes and hamstrings
• Controlled tempo (not bouncing or rushing)

---

🔀 Variations

By Grip Style

Handle Grip (Standard)

Aspect	Details
Grip	Both hands on handle (overhand)
Feel	Most common, natural grip
Best For	Standard deadlift execution
Handle Position	Handle faces you

Horns Grip

Aspect	Details
Grip	Hands on the horns (sides) of KB
Feel	More like goblet position
Best For	Different grip variation, forearm work
Handle Position	Handle faces down

Key difference: Slightly different feel, works grip differently

By Movement Style

Standard (This Exercise)

Aspect	Details
Stance	Hip-width, straddle KB
KB Position	Between legs
Best For	Learning hinge, most people
Emphasis	Pure hip hinge pattern

Sumo Stance

Aspect	Details
Stance	Wide, toes out
KB Position	Between legs (wider stance)
Best For	Glute and adductor focus
Emphasis	More upright, inner thigh work

Key difference: Wider stance changes muscle emphasis

Single-Leg

Aspect	Details
Stance	One leg, other extends back
KB Position	In one or both hands
Best For	Balance, unilateral strength
Emphasis	Stability, address imbalances

Key difference: Much harder balance and stability challenge

By Training Purpose

Learning/Technique

Variation	Change	Why
Light Weight	Very light KB or even broomstick	Perfect the pattern
Paused Reps	2-3s pause at bottom and top	Check positions, build awareness
Slow Tempo	3-3-3 tempo	Feel every part of movement

Strength Focus

Variation	Change	Why
Heavy KB	6-10 reps with heaviest KB	Build strength through pattern
Dead Stop	Full reset between reps	Eliminate momentum, pure strength
Pause at Bottom	2s pause at bottom	Strength from stretched position

Hypertrophy Focus

Variation	Change	Why
Higher Reps	12-20 reps	More time under tension
Continuous Tension	Touch-and-go (don't rest on floor)	Constant muscle activation
Slow Eccentric	4s lowering	Enhanced muscle damage

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Learning	3-4	10-12	60-90s	Light (focus on form)	5+
Strength	3-4	6-10	2 min	Heavy KB	1-2
Hypertrophy	3-4	10-15	90s	Moderate KB	2-3
Endurance	2-3	15-20+	60s	Light-Moderate KB	3-4

Workout Placement

Program Type	Placement	Rationale
Beginner Full-Body	First lower body exercise	Learning fundamental pattern
Lower Body Day	First hinge movement	Primary posterior chain work
Home Workout	Main lower body exercise	Accessible with single piece of equipment
Warm-up	Before heavy deadlifts	Pattern reinforcement, activation

Programming Advantage

Kettlebell deadlifts are perfect for:

• True beginners learning to deadlift
• Home gyms with minimal equipment
• High-rep conditioning work
• Teaching tool before progressing to barbell
• Deload weeks from heavy barbell training
• Warm-up and movement preparation

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3-4 sets, focus on perfect form
Intermediate	2x/week	3-4 sets, progressive overload
Advanced	1-2x/week	2-3 sets, often as warm-up or accessory

Progression Scheme

Progressive Overload

With kettlebells, you're limited by available weights. Once you can do 4x15 with perfect form using your heaviest KB, it's time to progress to dumbbells, trap bar, or barbell deadlifts.

Sample Progression

Week	Weight	Sets x Reps	Notes
1	16 kg	3x10	Learn pattern, establish baseline
2	16 kg	3x12	Increase reps
3	20 kg	3x10	Increase weight
4	20 kg	3x12	Increase reps
5	24 kg	3x10	Increase weight
6	24 kg	3x12	Master this weight
7-8	Progress to dumbbell or barbell deadlift	Continue building strength

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Bodyweight Hip Hinge	Complete beginner, no equipment
PVC Pipe/Broomstick Hinge	Learning proper spine position
Banded Deadlift	Very light resistance for pattern practice

Progressions (Harder)

Exercise	When Ready	Link
Dumbbell Deadlift (Conventional)	Mastered KB, ready for more weight
Trap Bar Deadlift	Ready for barbell training, want easier variation
Conventional Deadlift	Ready for traditional barbell deadlift
Romanian Deadlift	Want to emphasize hamstrings

Alternatives (Same Goal, Different Movement)

Other Hinge Patterns

Alternative	Why It's Similar
Dumbbell Deadlift	Same pattern, different equipment
Romanian Deadlift	Hinge pattern with hamstring emphasis
Good Morning	Hip hinge with bar on back

Posterior Chain Builders

Alternative	Focus
Hip Thrust	Glute-dominant hip extension
Kettlebell Swing	Dynamic hip hinge for power
Back Extension	Isolated posterior chain

Beginner-Friendly

Alternative	Benefit
Goblet Squat	Similar KB hold, squat pattern
Glute Bridge	Simpler hip extension pattern
Hip Thrust	Glutes without hinge complexity

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Spinal loading	Start very light, perfect form, get clearance
Poor hip mobility	Can't achieve proper hinge	Mobility work, elevate KB on blocks
Hamstring injury	Loading injured tissue	Wait for healing, very gradual return
Complete beginner	Learning movement	Start with bodyweight or very light KB

Stop Immediately If

• Sharp pain in lower back (not muscle fatigue)
• Shooting pain down legs (nerve issue)
• Inability to maintain neutral spine even with light weight
• Dizziness or vision changes
• Any pain that gets worse with continued movement

Injury Prevention

Strategy	Implementation
Master bodyweight first	Practice hip hinge without weight
Start very light	Use lighter KB than you think you need
Perfect every rep	Quality over quantity always
Gradual progression	Don't rush to heavier weights
Neutral spine always	Never round or hyperextend under load
Listen to your body	Pain is a signal, not a challenge

Safety Advantages of Kettlebell

Why KB deadlift is one of the safest deadlift variations:

• Light loads (lower absolute stress)
• Simple setup (one piece of equipment)
• Natural teaching tool (forces proper form)
• Easy to drop if needed
• Self-limiting (can't load dangerously heavy as beginner)
• Symmetrical (one weight, no balance issues)

Safety Note

The kettlebell deadlift is arguably the safest deadlift variation and the best place to start for complete beginners. The lighter loads and simple setup minimize risk while maximizing learning.

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension	90-100° flexion	🟡 Moderate
Knee	Slight Flexion/Extension	15-30° flexion	🟢 Low
Ankle	Slight Dorsiflexion	5-10°	🟢 Low
Spine	Neutral maintenance	Minimal movement	🟢 Low (with light loads)

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion	Can touch toes with slight knee bend	Hip stretches, gradual ROM work
Ankle	5-10° dorsiflexion	Can hinge without heels lifting	Ankle mobility drills, wall stretches
Thoracic	Good extension	Can maintain chest up in hinge	Foam roll, cat-cow, thoracic rotations

Joint-Friendly

The kettlebell deadlift is extremely joint-friendly due to light loads and natural movement pattern. It's an excellent choice for learning proper joint mechanics before progressing to heavier variations.

---

❓ Common Questions

What weight kettlebell should I start with?

General starting recommendations:

Women:

• Complete beginner: 8-12 kg (18-26 lbs)
• Some strength training experience: 12-16 kg (26-35 lbs)
• Athletic background: 16-20 kg (35-44 lbs)

Men:

• Complete beginner: 12-16 kg (26-35 lbs)
• Some strength training experience: 16-24 kg (35-53 lbs)
• Athletic background: 24-32 kg (53-70 lbs)

Rule of thumb: If you can do 15 perfect reps easily, go heavier. If you can't do 8 with good form, go lighter.

How is this different from a kettlebell swing?

Key differences:

Kettlebell Deadlift:

• Controlled up and down
• Focus on strength and form
• Full stop at bottom
• Slower tempo
• Primary goal: learn hinge pattern, build strength

Kettlebell Swing:

• Explosive hip drive
• Momentum-based
• Continuous motion
• Fast, powerful tempo
• Primary goal: power development, conditioning

The deadlift is the foundation — master it before progressing to swings.

Should I reset between each rep or touch-and-go?

Depends on your goal:

Full Reset (KB touches floor, pause):

• Best for learning and strength
• Ensures proper setup each rep
• Eliminates momentum
• Recommended for beginners

Touch-and-Go (continuous tension):

• Better for hypertrophy
• More metabolic stress
• Keeps muscles under constant tension
• Good for conditioning

Recommendation: Use full reset until pattern is mastered, then use either based on goals.

Can I build serious strength with just a kettlebell?

Yes, but with limitations:

Kettlebell deadlifts are excellent for:

• Learning the movement pattern
• Building foundational strength
• Muscle endurance
• General fitness

Limitations:

• Kettlebells max out at 48-60 kg typically
• Won't build maximum strength like barbells
• Progression limited by available weights

Best approach: Use KB to master the pattern, then progress to dumbbells or barbell for continued strength gains. Or keep KB for high-rep accessory work while using barbell for main strength work.

I feel it in my lower back more than my glutes — what's wrong?

Common issue with several causes:

Likely problems:

1. Rounded back — check your spine position
2. Not using glutes — consciously squeeze glutes at top
3. Hips rising first — chest should rise with hips
4. Too heavy — reduce weight to focus on form

Fixes:

• Film yourself from the side
• Cue "chest up" throughout
• Focus on "squeeze glutes" at lockout
• Use lighter weight until you feel it in the right places
• Practice bodyweight hip hinges

Some lower back involvement is normal (erector spinae work), but glutes and hamstrings should dominate.

How long should I do kettlebell deadlifts before progressing?

Progress when you can:

• Perform 3-4 sets of 12-15 reps with perfect form
• Maintain neutral spine throughout
• Feel it in the right muscles (glutes, hamstrings)
• Use your gym's heaviest kettlebell comfortably

Timeline varies:

• Fast learner with coaching: 2-4 weeks
• Average learner: 1-2 months
• Beginners taking time to build base: 2-3 months

No rush — a solid foundation in the KB deadlift makes all future deadlift variations easier and safer. Perfect this, and everything else becomes simpler.

---

📚 Sources

Biomechanics & Movement Patterns:

• McGill, S. (2015). Back Mechanic — Tier A
• Boyle, M. (2016). New Functional Training for Sports — Tier B
• ExRx.net Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training — Tier A
• Tsatsouline, P. (2006). Enter the Kettlebell — Tier C
• StrongFirst Kettlebell Resources — Tier C

Technique:

• Starting Strength (Rippetoe) — Deadlift fundamentals — Tier C
• Kettlebell Athletics Technical Manual — Tier C

Safety:

• NSCA Position Statement on Injury Prevention — Tier A
• American College of Sports Medicine Guidelines — Tier A

---

For Mo

When to recommend this exercise:

• Complete beginner who has never deadlifted
• User wants to learn proper hip hinge pattern
• User has limited equipment (home gym with just KB)
• User is intimidated by barbell deadlifts
• User needs to deload from heavy barbell training
• User wants high-rep conditioning work with hinge pattern
• User is rehabbing back injury (with clearance, starting light)

Who should NOT do this exercise:

• Acute low back injury without clearance → Get medical approval first
• Someone ready for heavier loads → Progress to dumbbell or barbell
• Advanced lifter (unless using as warm-up or accessory) → Use as teaching tool or light work only

Key coaching cues to emphasize:

1. "Hips back first — like closing a car door with your butt"
2. "Chest stays proud throughout — show me the logo on your shirt"
3. "Kettlebell travels straight down between your legs"
4. "Push the floor away to stand up"
5. "Squeeze your glutes hard at the top — like cracking a walnut"

Common issues to watch for in user feedback:

• "I feel it all in my lower back" → Form issue; not hinging properly or not using glutes
• "It feels like a squat" → Too much knee bend; emphasize hip hinge
• "I can't reach the kettlebell" → Mobility limitation or setup issue
• "It's too easy" → Ready to progress to heavier KB or different variation
• "My back rounds" → Too heavy, need to reduce weight and build form

Programming guidance:

• Pair with: Upper body pressing, quad-dominant movements, core work
• Avoid same day as: Heavy barbell deadlifts (redundant for advanced lifters)
• Typical frequency: 2-3x/week for beginners learning pattern
• Place early in workout for strength, later for conditioning/accessory
• Excellent for teaching before progressing to barbell

Progression signals:

• Ready to progress when: 3-4x12-15 with perfect form using heaviest KB
• Progress to: Dumbbell deadlift or trap bar deadlift
• Regress if: Can't maintain neutral spine even with lightest KB (use bodyweight)
• Keep as warm-up: Even advanced lifters use KB deadlifts for activation

Red flags:

• Consistent lower back pain → form issue or too heavy; immediate correction needed
• Rounded back that won't correct → may need mobility work or lighter weight
• Bouncing KB off floor → poor control; need to slow down
• Hyperextension at top → cueing issue; "stand tall, don't lean back"

Strategic uses:

• Primary teaching tool for hip hinge pattern
• Warm-up for heavy deadlift sessions
• Deload week exercise
• High-rep finisher for conditioning
• Home workout main posterior chain exercise
• Bridge from bodyweight to loaded movements

Unique advantages:

• Single piece of equipment needed
• Impossible to load dangerously heavy as beginner
• Natural feedback (forces good form or it feels wrong)
• Available in most gyms
• Excellent teaching tool before barbell progression

---

Last updated: December 2024