• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Hashi Mashi

Fitness Tips for Your Mind and Body

  • Lose Weight
    • Body Transformation
    • How to lose 20lbs in 3 months
    • Benefits of losing 20 pounds
    • How to lose 75lbs in 6 months
    • Calories burned deadlifting
    • Deadlift for fat loss
  • Build Muscle
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
      • How to deadlift
      • Deadlift accessories
      • How deadlifts change your body
    • Squats
      • Squat muscles worked
      • Benefits of squats
      • How to squat
      • Squat accessories
      • Squats for body transformation
    • Bench Press
      • Bench Press Benefits
      • Improve Your Bench
      • Incline vs Flat Bench Press
      • Floor Press VS Bench Press
    • Push/Pull Ups
      • Pushup muscles worked
      • Benefits of pushups
      • 100 pushups a day
      • Benefits of Pull Ups
      • Neutral Grip Pull-Ups
  • Workouts
    • 3×5 workout plan
    • Powerbuilding program
    • Deadlift Program
    • Beginner deadlift workout routine
    • Weightlift for Weight Loss
    • Phraks Greyskull LP
    • Beginner squat workout routine
    • 5/3/1 for Beginners
    • Strength Training for Men Over 50
  • Fitness Gear
    • Weightlifting Gear
      • Best Knee Sleeves
      • Best Shoes for Squats & Deadlifts
      • Best Deadlift Bar
      • Gifts for Weightlifters
      • Best Deadlift Shin Guards
      • Best Elbow Sleeves
      • DIY Deadlift Platform
      • Deadlift Socks
  • About
    • From Fat to Fit at 56 – About Hashi Mashi
  • Contact
Home » 7 Best Kettlebell Deadlift Variations You Can Do at Home

7 Best Kettlebell Deadlift Variations You Can Do at Home

Updated June 14, 2022 by Rich

111 shares
  • Share
  • Tweet

Kettlebell Deadlift – Introduction

What are the best kettlebell deadlift exercise variations you can do at home?

The barbell deadlift is a remarkable exercise.

Barbell deadlifts work your lower body and upper body at the same time and are one of the best ways to build muscle mass and functional movement strength.

For example, it is much more likely that you will need to pick a heavy weight off the floor sometime than carry one on your back as in the barbell squat.

Kettlebell deadlift muscles worked

Kettlebell deadlifts target your main muscle groups, such as:

  • gluteus maximus, the largest muscle in your body
  • hamstrings
  • core muscles
  • erector spinae muscles that run the length of your spine from the base of your skull to your hips
  • latissimus dorsi
  • trapezius
  • grip muscles

When it comes to building overall strength, the deadlift is hard to beat!

For this reason, personal trainers the world over include deadlifts in their training programs, and it’s also the last discipline in powerlifting competitions, coming after squats and bench presses.

But, if you train at home, you may not have the equipment or space to do conventional or sumo barbell deadlifts.

After all, deadlift bars are usually seven feet long, and you need weight plates too. 

Does this mean you can’t do deadlifts outside of the gym?

Absolutely not!

You can do the kettlebell deadlift (aka the kb deadlift) instead. 

Are Kettlebell Deadlifts Effective

What are the benefits of kettlebell deadlifts?

Kettlebell deadlifts offer several advantages and benefits over other types of deadlifts.

The main ones include: 

#1. Very accessible

All you need for any of the following exercises is a single kettlebell.

This makes them ideal for home use. 

#2. Easier on your back

Most kettlebell deadlift exercises are easier on your lower back than their barbell equivalents.

That’s because it’s often easier to keep the weight over your base of support and closer to your body. 

#3. An excellent way to master the barbell deadlift

Barbell deadlifts are one of the best exercises you can do, but they can also be hard to learn.

One wrong move, especially lifting a heavier weight, could cause serious injury.

Kettlebell deadlifts are much more forgiving and easier to learn.

They also teach you the techniques and skills you will need to progress safely onto barbell deadlifts. 

#4. Improve your deadlift performance

Already an established deadlifter?

Good for you!

Deadlifting with kettlebells can improve your barbell deadlift performance, allowing you to lift heavier weights.

With so many kettlebell deadlift variations to choose from, you can use any of these exercises to add variety to your workouts and eliminate weak points in your muscular development. 

#5. More enjoyable workouts

There are lots of different kettlebell deadlift variations to try, and seven of the best are listed below.

This will help keep your workouts fresh and exciting and prevent boredom. 

This post may contain affiliate links. Please see my full disclosure policy for details.

Kettlebell Deadlift Variations and Alternatives 

Here are seven of the best kettlebell deadlift variations and alternatives, all of which are perfect for home exercisers.

All you need is one or two kettlebells, and you are all set! 

#1. Kettlebell Romanian Deadlift

If you want a stronger posterior chain, including a firmer butt, the Romanian kettlebell deadlift is the exercise for you.

Easier to learn than the barbell deadlift, and arguably easier on your lower back too, this exercise can be done using one kettlebell, or with a kettlebell in each hand. 

How to do it: 

  1. Hold your kettlebell(s) in front of your thighs and stand with your feet roughly hip-width apart.
  2. Bend your knees slightly, but then keep them rigid for the duration of your set. 
  3. Push your hips back, hinge forward, and lower your kettlebells down the fronts of your legs as far as your flexibility allows. 
  4. Stand back up without leaning back at the top and repeat. 

#2. Single Leg Deadlift

The single leg kettlebell deadlift is useful for identifying and fixing left-to-right strength imbalances and is also good for improving your balance too.

This is an excellent single-leg exercise for all athletes and those who want to look and feel like an athlete. 

How to do it: 

  1. Hold a kettlebell in both hands in front of your thighs.
  2. Stand with your feet together.
  3. Shift your weight over onto one leg and bend your weight-bearing knee slightly for stability. 
  4. Hinge forward from your hips and lean forward, lowering the kettlebell down the front of your leg.
  5. Extend your non-weight-bearing leg out behind you for balance. 
  6. Stand back up and repeat. 
  7. You can also do this exercise by holding your kettlebell in just one hand.
  8. This makes balancing more difficult and also increases core strength. 

#3. Kettlebell Suitcase Deadlift

The kettlebell suitcase deadlift is as much a core exercise as it is a leg exercise.

Working your obliques or waist muscles, you should also feel this exercise loading one leg more than the other.

Suitcase deadlifts teach you the safest way to lift a heavy weight off the floor – such as a bag full of groceries. 

How to do it: 

  1. Place your kettlebell on the floor and stand next to it, feet between hip and shoulder-width apart. 
  2. Squat down and hold the kettlebell with your nearside hand.
  3. Straighten your arm, drop your hips, lift your chest, and pull your shoulders down and back.
  4. Brace your abs and keep your torso upright.
  5. Do not lean sideways. 
  6. With your heels pressed firmly into the floor, and without rounding your back, stand up straight.
  7. Do not allow the weight to pull you over. 
  8. Lower the weight back to the floor and repeat. 

Note: You can also do this exercise with a kettlebell in each hand – the double kettlebell deadlift – which increases the overload on your legs and back but reduces core activation. 

#4. Sumo Kettlebell Deadlift

Sumo deadlifts involve using a much wider stance than conventional deadlifts.

Generally done with a barbell, you can also do this exercise with one or two kettlebells.

Kettlebell sumo deadlifts emphasize your inner and outer thighs, as well as your glutes. 

How to do it: 

  1. Place your kettlebell(s) on the floor between your feet.
  2. Step out wide, so your feet are roughly 1 ½ shoulder-widths apart, toes turned slightly outward. 
  3. Bend down and grip your kettlebell(s).
  4. Straighten your arms, lift your chest, drop your hips, and push your knees outward. 
  5. Without rounding your lower back, stand up straight but don’t lean back at the top of your rep. 
  6. Return the weight(s) to the floor and repeat. 

#5. Sumo Kettlebell Deadlift High Pull

Most kettlebell exercises are best done using a slow and deliberate tempo.

That’s fine for building strength or muscle size, but not so good for developing power.

Power is your ability to generate force at speed and is an essential part of most sports.

The sumo kettlebell deadlift high pull takes a familiar exercise and turns it into an effective power-building move. 

How to do it: 

  1. Place your kettlebell(s) on the floor between your feet.
  2. Step out wide, so your feet are roughly 1½ shoulder-widths apart, toes turned slightly outward. 
  3. Bend down and grip your kettlebell(s).
  4. Straighten your arms, lift your chest, drop your hips, and push your knees outward. 
  5. Stand up explosively as if you were jumping.
  6. Use this momentum to help you pull the weight up to your chin.
  7. Keep your elbows high and your wrists straight. 
  8. Lower the weight to the floor and repeat. 

Note: You can also do this exercise using a normal deadlift stance and with two kettlebells instead of one. 

#6. Kettlebell Good Mornings 

Most kettlebell deadlift exercises involve holding your weight down in front of or next to your legs.

There is nothing especially wrong with this, but it’s often helpful to have some variation.

Kettlebell good mornings still work the same muscles as the other exercises in this article but involve holding the weight in front of your chest.

This is an excellent way to make a light kettlebell feel much heavier. 

How to do it: 

  1. Hold your kettlebell by the vertical handles in front of your chest and just below your chin.
  2. Tuck your elbows into your ribs. Stand with your feet about hip-width apart, knees slightly bent but rigid. 
  3. Keeping the weight close to your chest, hinge forward from your hips.
  4. Lean as far forward as your flexibility allows. Do not round your lower back. 
  5. Stand back up and repeat. 

#7. Kettlebell Swing 

The Kettlebell swing is basically an explosive kettlebell Romanian deadlift.

It uses the same deadlift movement pattern.

Good for increasing posterior chain muscle power, kettlebell swings are also one of the best kettlebell exercises for conditioning.

They will drive your heart and breathing rate sky high. 

How to do it: 

  1. Stand with your feet about shoulder-width apart with your kettlebell in front of your thighs.
  2. Bend your knees slightly, push your butt back, and hinge forward from your hips.
  3. Lower your weight down between your legs.
  4. Do not round your lower back. 
  5. Drive your hips forward and stand up, using this momentum to swing the weight forward and up to shoulder-height. 
  6. Swing the weight back down and repeat. 

Note: This great exercise can also be done with a kettlebell in each hand or using one arm at a time. 

Sample Kettlebell Deadlift Workout 

Not sure where to start with these kettlebell deadlift exercises?

No problem!

Here is a lower body workout featuring some of the exercises outlined above in conjunction with some additional kettlebell and body weight exercises. 

Do three sets of each of the following exercises, resting 60-90 seconds between efforts.

Ideally, try and do 8-12 reps of each one, but the actual number of reps will depend on the weight of your kettlebells.

If you only have light kettlebells, you may need to do more reps. 

Remember to precede your workout with a warm-up.

A few minutes of jogging or jump rope and some dynamic stretches and joint mobility exercises will do the job. 

  1. One leg kettlebell deadlift
  2. Goblet squats with Kettlebell
  3. Kettlebell sumo deadlift high pulls 
  4. Alternating bodyweight lunges with Kettlebell
  5. Kettlebell swings 
  6. Kettlebell suitcase deadlifts 

Top 5 Kettlebell Recommendations for Home Use

The best kettlebells for home use

Kettlebells come in a range of weights, sizes, and prices.

If you want to buy a kettlebell but aren’t sure where to start, here are some recommendations.

#1. Best Adjustable Kettlebell

Bowflex SelectTech 840 Kettlebell
Bowflex SelectTech 840 Kettlebell
  • Includes 1-Year JRNY Membership ($149 value; auto renews when trial...
  • Adjusts from 8 - 40 lbs
  • Replaces 6 kettlebells
  • Dimensions: 8.8" L x 7" W x 12.5" H (22.4 x 17.8 x 31.8 cm)
  • On-demand, full body strength classes now available on the JRNY app...
Check Today's Prices

Most kettlebells come in fixed weights, but this one is different.

Its clever design means this Bowflex Adjustable Kettlebell is six kettlebells in one – ranging from 8 to 40 lbs.

Get the Full Gym Experience at Home. Special Limited Time Offers Available. Shop Now at Bowflex!

#2. Best dumbbell to kettlebell converter handle

KETTLE GRYP - The Original - As Seen on SHARK TANK! Converts Your...
KETTLE GRYP - The Original - As Seen on SHARK TANK! Converts Your...
  • TURNS DUMBBELLS INTO KETTLEBELLS IN A SNAP: Simply, open hinged...
  • COMFORTABLE SURE GRIP: Kettle Gryp’s handle is made of durable ABS...
  • PREMIUM QUALITY: Kettle Gryp is made from impact-resistant ABS...
  • ECONOMIC AND CONVENIENT: Combine Kettle Gryp with your existing...
  • LIGHTWEIGHT AND PORTABLE: At less than 1 lb, Kettle Gryps easily pack...
Check Today's Prices

If you’ve already got dumbbells, you can use this handle by Kettle Gryp to convert them into kettlebells.

This is an ideal solution for exercisers who don’t want to buy lots of additional weights.

#3. The Best plate-loading kettlebell handle

TreadLife Fitness Threaded Kettlebell Handle - Save Money
TreadLife Fitness Threaded Kettlebell Handle - Save Money
  • SAVE MONEY!!! (The Average Kettlebell Costs $2/lb)
  • Solid 1" Steel Shaft with Star Collar. (Uses Standard 1" Weight...
  • Instantly Adapt the Weight of your Kettlebell, Depending on the...
  • Weight Plates NOT Included***
Check Today's Prices

Perfect for swings, this TreadLife Fitness Threaded Kettlebell Handle uses standard-size weight plates so you can increase or decrease the weight quickly and easily.

#4. Best vinyl-coated kettlebells

SPRI Kettlebell Weights Deluxe Cast Iron Vinyl Coated Comfort Grip...
SPRI Kettlebell Weights Deluxe Cast Iron Vinyl Coated Comfort Grip...
Check Today's Prices

Resistant to corrosion and less likely to damage your floor, these SPRI vinyl-covered kettlebells look good and are available in a wide range of weights, from 5 to 50 lbs.

#5. Best cast iron kettlebells

Cap Barbell Enamel Coated Cast Iron Kettlebell
Cap Barbell Enamel Coated Cast Iron Kettlebell
Check Today's Prices

These back-to-basics CAP Barbell enameled cast iron kettlebells might not be the prettiest weights around but they’re tough and should last a lifetime.

They’re ideal for exercisers who value function over form.

Kettlebell Deadlift – Wrapping Up

Can’t go to the gym but still want to deadlift at home?

Kettlebells are the answer!

Working the same major muscle groups as barbell deadlifts, these seven kettlebell deadlift variations and alternatives will challenge your body and keep you fit, strong, and healthy, all in the comfort of your own home.

Whether you usually do barbell deadlifts and can’t or want to learn how to do this crucial exercise properly, kettlebell deadlifts will help. 

What’s Next

Find out why if you only have time for one strength training exercise, let it be the deadlift:

  • 7 Greatest Deadlift Muscles Worked That Can Change Your Life will explain why deadlifts are such a powerful transformation tool for your entire body.

Stay Connected

If you appreciate this article, please subscribe to my blog.

Please enter your email, and you will receive a beginner body transformation guide.

This guide is a template of the Hashi Mashi plan that helped me lose 75 pounds in 6 months and begin my fitness journey.

If you’re looking to drop pounds, get fit or back into shape, it might help you as well.

What do you have to lose (other than your spare tire)?

Related Posts:

  • 37 Remarkable Benefits of Deadlifts to Unleash Your Fitness Fast
  • How Deadlifts Change Your Body in 27 Powerful Ways
  • What Muscles Does a Hex Bar Deadlift Work?
  • 15 Safe Conventional Deadlift Alternatives that Will Protect a Bad Back
  • 12 Best Assistance Exercises that Will Improve Your Deadlift
  • 7 Reasons You Should Do Banded Deadlifts (With or Without a Barbell)
  • 12 Week Deadlift Program for a Beginner Lifter in Fitness or Powerlifting
  • 15 Most Important Proper Form Deadlift Tips You Need to Know
  • 7 Best Romanian Deadlift Benefits to Maximize Your Athletic Potential
  • Sumo Deadlifts: What They Are and Why You Need Them
  • 11 Great Trap Bar Deadlifts Benefits You Didn’t Know
  • Sumo Deadlift Technique: Good Form, Muscles Worked, Benefits + How To
111 shares
  • Share
  • Tweet

Filed Under: Deadlifts

About The Author

Rich Hashimashi AuthorRich is a NASM-CPT (Certified Personal Trainer), an Integrative Nutrition Health Coach and the author of Crossing the Bridge From Depression to Life. At the age of 55, he lost 75 pounds in 6 months, and discovered if you transform your body, you can change your life. You can read about his story here and send Rich a message here.

Get Your FREE Body Transformation Guide

Primary Sidebar

One Rep Max Calculator – Hashi Mashi

Enter weight or reps

1 Rep Max:
Show / Hide Intensity Table
% of 1RMWeightReps

Recent Posts

  • Asian Squat vs Western Squat: Benefits, Why You Can’t + How-To
  • The Best Multivitamin for Men Over 50: 2022 Buying Guide
  • Best Elliptical on a Budget for Your Home Gym: 2022 Buying Guide
  • Lean Bulk Macros Guide: How to Build Muscle Without Getting Fat
  • 7 Best Hip Hinge Exercises You Need for Big Strength & Fitness

Deadlifts for Beginners

  • These 7 Mighty Deadlift Muscle Groups Worked is WHY Deadlifts Are So Good For You
  • 27 Sensational Ways How Deadlifts Change Your Body
  • 37 Remarkable Benefits of Deadlifts to Unleash Your Fitness
  • How to Deadlift for Beginners – A Step by Step Guide
  • 12 Week Deadlift Program for Beginners in Fitness or Powerlifting

Body Transformation

  • Body Transformation: the ultimate guide | Fit Apprentice
  • How Many Calories Are Burned Deadlifting in One Workout?
  • How to Lose 20 Pounds in 3 Months
  • 7 Deadlift Fat Loss Results You Need to Know
  • Obese Man Loses 75 Pounds in 6 Months - See How He Did It
  • Can You Lose Stomach Fat by Lifting Weights?

Workouts to Change Your Body

  • 3x5 Workout: The Only Strength Training Program You Will Ever Need
  • Powerbuilding Program for Beginners: Get Big & Strong + Free PDF
  • Weight Lifting for Weight Loss: A Program That Works
  • One Great Beginner Deadlift Workout Routine for Powerlifting and Fitness
  • Strength Training for Men Over 50 + Full-Body Workout
  • 7 Best Compound Exercises for Muscle and Strength + Workout

How To Lose 20 lbs In 3 Months

how to lose 20 pounds in 3 months new book cover

Footer

Recent Posts

Recent Posts

  • Asian Squat vs Western Squat: Benefits, Why You Can’t + How-To
  • The Best Multivitamin for Men Over 50: 2022 Buying Guide
  • Best Elliptical on a Budget for Your Home Gym: 2022 Buying Guide
  • Lean Bulk Macros Guide: How to Build Muscle Without Getting Fat
  • 7 Best Hip Hinge Exercises You Need for Big Strength & Fitness
  • The Best Strength Training Plan for Runners – Complete Program
  • Marine Corp PFT – Physical Fitness Test Exercises to Get Fit!
  • Is Roller Skating Good Exercise for Weight Loss + To Get Fit
  • 8 Amazing Ways How Rock Climbing Changes Your Body
  • 5 Best Weighted Vests for All Fitness Workouts: 2022 Buying Guide

Categories

Categories

  • Bench Press
  • Body Transformation
  • Deadlifts
  • Motivation
  • NASM Certification
  • Pushups
  • Squats
  • Weight Loss

Follow Hashi Mashi

Pinterest

HashiMashi.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Never Give Up

Remember when you were
in shape back in the day?

Do you think that losing weight
and finally fitting into your
clothes is a pipe dream?

You are in the right place
if you want to make an end
to your obesity, but do not know
where to start.

Here is how...
Start Here
  • Privacy Policy
  • Affiliate Link Disclosure
  • Terms of Use

HashiMashi™ Weightlifting & Fitness Blog is for informational purposes only and does not provide medical advice, treatment or diagnosis.
Copyright © 2012–2022 - The Fit Apprentice® and Hashi Mashi.com™ - All Rights Reserved - Hosted by BIGSCOOTS