How to do the Kettlebell Deadlift
Stand with feet hip-width apart and the kettlebell between your feet.
Push your hips back, bend your knees and grab the handle with both hands, keeping a flat back.
Lift the kettlebell by pushing through the floor and extending your hips and knees.
Lower it under control the same way.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The body’s biggest muscle extends and stabilises the hip. Hip thrusts, deep squats, lunges and hinges all hit it from different angles.
Alternatives
Same muscles, similar movement: swap in one of these if the Kettlebell Deadlift doesn’t suit your gym or your joints.
Train smarter
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
- 4 day workout split: best options and a full programWhich 4 day workout split is best? Upper/lower, full body, torso/limbs and bro splits compared in brief, then a complete 4-day program with sets and reps.
