Strength

Kettlebell Deadlift

Push your hips back, grip with both hands, stand tall, then return the bell to the floor. Each floor-to-stand-to-floor cycle counts as one repetition.

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Get ready

  1. Stand with the bell between your feet. Push your hips back, soften your knees, and grasp the handle; keep your back in its natural shape.

How to do it

  1. Keep the bell beneath your shoulders, arms long and feet fully planted. Brace your trunk while continuing to breathe.
  2. Push through your feet and straighten hips and knees together. Finish standing tall without leaning back or shrugging.
  3. Push your hips back again, bend your knees as needed, and lower the bell between your feet until it rests on the floor. Reset before the next repetition.

Finish the movement

  1. After the final repetition, leave the bell stable on the floor and stand up without it.

Make it easier

  • Practice the hip hinge without the bell; use a slower, smaller unweighted movement if reaching the handle rounds your back.

Make it harder

  • Lower more slowly while keeping the same back shape and floor contact.

Common mistakes

  • Squatting straight down instead of moving the hips back; pulling with bent elbows; rounding the back or leaning back at the top.

When to stop or adjust

  • End the set if grip slips, control or balance is lost, or pain, numbness or dizziness appears. Set the bell down under control before resting.
  • Modify to an unweighted hinge if you cannot reach the floor while keeping a comfortable back position.