Kettlebell Deadlift

Differentiation: Mechanics

This variation of a kettlebell clean is unique. Here is how: you bend over | then use your entire body to swing the kettlebell up to your shoulder. This movement uses nearly all of your muscles. You lift using kettlebell and one arm. Working individual sides | helps you focus on each side of your body individually.

Starting Position

To get into starting position, do this...

1) Obtain one kettlebell.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Place the kettlebell on the floor.

4) Stand with your feet straddling the kettlebell.

5) Place your feet shoulder-width apart.

6) Grasp the kettlebell in one hand and allow it to hang loosely at crotch level.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Using your left arm to balance, push your rear backward and flex your knees to squat down.

3) Exhale as you raise your torso from the squatting position.

4) While you lift the kettlebell

5) ...until the kettlebell reaches your right shoulder

6) Hold for a count of one second.

7) Then, inhale while you gradually lower the kettlebell and allow your arm to again hang loosely at crotch level.

8) Repeat reps for a full set.

9) Then, shift the kettlebell to your left hand and repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure you are comfortable using kettlebells and can properly transition your hold of the kettlebells in different ways.

Keep your head up and looking straight ahead.

Your hips should be thrust outward before you jump.

Be sure to flex your quads when powering your body to the standing position.

Keep the muscles in your torso contracted throughout the movement.

Gear Advice

To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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