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 strength.
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 instead.
Are Kettlebell Deadlifts Effective
What are the benefits and advantages of kettlebell deadlifts?
Kettlebell deadlifts offer several advantages and benefits over other types of deadlifts.
The main ones include:
Very accessible – all you need for any of the following exercises is a single kettlebell. This makes them ideal for home use.
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.
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.
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.
More enjoyable workouts – there are lots of different kettlebell deadlifts to try, and seven of the best are listed below. This will help keep your workouts fresh and exciting and prevent boredom.
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:
- Hold your kettlebell(s) in front of your thighs and stand with your feet roughly hip-width apart. Bend your knees slightly, but then keep them rigid for the duration of your set.
- Push your hips back, hinge forward, and lower your kettlebells down the fronts of your legs as far as your flexibility allows.
- Stand back up without leaning back at the top and repeat.
2. Kettlebell One-Legged Deadlift
The one-legged 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:
- Hold a kettlebell in both hands in front of your thighs. Stand with your feet together. Shift your weight over onto one leg and bend your weight-bearing knee slightly for stability.
- Hinge forward from your hips and lean forward, lowering the kettlebell down the front of your leg. Extend your non-weight-bearing leg out behind you for balance.
- Stand back up and repeat.
- You can also do this exercise by holding your kettlebell in just one hand. This makes balancing more difficult and also increases core activation.
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:
- Place your kettlebell on the floor and stand next to it, feet between hip and shoulder-width apart.
- Squat down and hold the kettlebell with your nearside hand. Straighten your arm, drop your hips, lift your chest, and pull your shoulders down and back. Brace your abs and keep your torso upright. Do not lean sideways.
- With your heels pressed firmly into the floor, and without rounding your back, stand up straight. Do not allow the weight to pull you over.
- 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. Kettlebell Sumo 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:
- Place your kettlebell(s) on the floor between your feet. Step out wide, so your feet are roughly 1 ½ shoulder-widths apart, toes turned slightly outward.
- Bend down and grip your kettlebell(s). Straighten your arms, lift your chest, drop your hips, and push your knees outward.
- Without rounding your lower back, stand up straight but don’t lean back at the top of your rep.
- Return the weight(s) to the floor and repeat.
5. Sumo Deadlift High Pull Kettlebell
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 deadlift high pull kettlebell takes a familiar exercise and turns it into an effective power-building move.
How to do it:
- Place your kettlebell(s) on the floor between your feet. Step out wide, so your feet are roughly 1½ shoulder-widths apart, toes turned slightly outward.
- Bend down and grip your kettlebell(s). Straighten your arms, lift your chest, drop your hips, and push your knees outward.
- Stand up explosively as if you were jumping. Use this momentum to help you pull the weight up to your chin. Keep your elbows high and your wrists straight.
- 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:
- Hold your kettlebell by the vertical handles in front of your chest and just below your chin. Tuck your elbows into your ribs. Stand with your feet about hip-width apart, knees slightly bent but rigid.
- Keeping the weight close to your chest, hinge forward from your hips. Lean as far forward as your flexibility allows. Do not round your lower back.
- Stand back up and repeat.
7. Kettlebell Swings
Kettlebell swings are basically an explosive kettlebell Romanian deadlift. They use the same movement patterns. 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:
- Stand with your feet about shoulder-width apart with your kettlebell in front of your thighs. Bend your knees slightly, push your butt back, and hinge forward from your hips. Lower your weight down between your legs. Do not round your lower back.
- Drive your hips forward and stand up, using this momentum to swing the weight forward and up to shoulder-height.
- Swing the weight back down and repeat.
Note: This 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 bodyweight 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.
- Kettlebell one-legged deadlifts
- Goblet squats with Kettlebell
- Kettlebell sumo deadlift high pulls
- Alternating bodyweight lunges with Kettlebell
- Kettlebell swings
- 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 – 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.
2. Best dumbbell to kettlebell converter handle – 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. Best plate-loading kettlebell handle – 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 – 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 – 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 – Final Thoughts
Can’t go to the gym but still want to deadlift at home?
Kettlebells are the answer!
Working the same muscles 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.
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- 7 Reasons You Should Do Banded Deadlifts (With or Without a Barbell)
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- 15 Most Important Proper Deadlift Form 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
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