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The kettlebell deadlift is a basic exercise used to strengthen the lower body and build muscle.
This simple lift can be performed by beginners and advanced lifters alike, but there are several factors that affect how effective the exercise could be for your fitness goals. Here are some tips and things to avoid when doing this exercise:
Everything You Need To Know About Kettlebell Deadlifts
What is the kettlebell deadlift?
The kettlebell deadlift is a barbell-free, unilateral movement that mimics the traditional deadlift. It's also considered one of the most effective exercises for building lower body strength and power.
Kettlebell deadlifts are an essential staple in any serious lifter's training programme, as they improve overall strength in addition to targeting the hamstrings, glutes, and lower back. This high-intensity exercise can help build muscle mass while burning fat.
What are the benefits of kettlebell deadlifts?
They're as follows:
Improves posture: The kettlebell deadlift is a great exercise for improving posture and boosting the accompanying muscles, including the glutes and hamstrings.
Increases glute strength: This exercise is also a great way to increase the strength of the glutes. That's important for helping you stand up straight and maintain proper alignment throughout the body and helping improve balance by providing stability when walking or running.
Improves core strength: Another benefit of practicing this movement regularly is that it can help improve overall core strength in the lower back region by strengthening both sides simultaneously (left and right).
Increases hamstring flexibility: Stronger hamstrings help prevent injury when jumping or sprinting by preventing excessive strain on them when bending forward at high speeds with straight knees (eccentric phase only).
Similarly strong hamstrings can also aid in improving other athletic movements like sprinting, jumping, or throwing sports such as football where sudden stops and starts occur frequently, causing strain on these muscles if they're not sufficiently conditioned beforehand.
These deadlifts work the hamstrings immensely, increasing their flexibility and strength.
Three common kettlebell deadlift mistakes to avoid
Here are three common mistakes to avoid when performing this exercise:
Don't round your back: The key to the exercise is to engage the core, keeping the spine neutral and straight throughout the movement.
If you're rounding your back, you're doing too much work with it and not enough with your legs, which can be dangerous for athletes who need stability in their lower body for sports performance or everyday activities such as lifting groceries or taking care of kids.
Keep the kettlebell from swinging out during reps on both sides: That will ensure that you don't stress one side more than the other and potentially cause injury or asymmetry (more on that later). You don't have to go heavy here — start light so that you can focus on getting the form down perfectly before increasing weight level.
Don’t lift with just one side at a time: Always try to keep both feet planted firmly on the ground while executing each rep of the exercise to balance the load.
How to do kettlebell deadlifts
Here's how it's done:
- To get started, you will need a kettlebell that's comfortable to handle. It's best if you can hold the weight in one hand at first and then progress to using two hands.
- Stand with your feet hip-width apart and knees bent slightly (about 10 degrees).
- Keeping your back straight and chest up, lift the kettlebell off the floor by hinging at your hips till it's just below waist level.
- From there, push through your heels as you return to the standing position.
- Make sure not to rotate or twist as you lift; instead, keep your movements smooth throughout, without jerky motions of any kind.
Kettlebell deadlift variations
This exercise has many variations. It can be performed with a one-arm or two-arm grip, and with one or two kettlebells in each hand. In addition, it can be performed with either a neutral grip (palms facing in) or an overhand (palms facing down) one.
Takeaway
So there you have it. Now that you know how to do a kettlebell deadlift, what benefits they can offer, and some common mistakes to avoid when doing them, we hope you will be able to include this exercise in your training programme.
This exercise can be beneficial for both beginners and advanced lifters alike as long as they keep their form solid and don’t let their ego get in the way of progress.
