There is a secret that professional trainers keep to transform the body quickly and sustainably. If you discover it, your back and legs will gain incredible strength without suffering injuries, but if you ignore the main trick, you could damage your lower back today.
What is the kettlebell deadlift and why is it perfect to start
The deadlift kettlebell is the king of strength exercises to learn to lift loads from the floor naturally. Using a kettlebell deadlift allows the weight to be placed right between your feet, respecting the body's center of gravity. This reduces unnecessary tension, making the beginner kettlebell deadlift the ideal option before touching a heavy bar.
Benefits of the kettlebell deadlift for beginners
This GIVEMEFIT exercise improves everyday posture, burns calories and protects your joints thanks to ergonomic and stable designs. In addition, it helps you gain real functional strength using environmentally responsible materials.
Muscles worked by the kettlebell deadlift
Posterior chain (glutes, hamstrings, lower back)
Intensely activates the glutes and hamstrings to give power to your legs, keeping the lower back area firm and protected.
Core and grip
Your abdomen stays rock hard to protect the spine, while your hands gain strength by holding the weight firmly.
What kettlebell weight to choose if you are a beginner
Beginner woman
For a woman kettlebell deadlift, a load between 6 kg and 12 kg is perfect to assimilate the movement with total control.
Beginner man
An initial weight between 12 kg and 16 kg allows you to feel the right resistance without risking body posture.
How to do the kettlebell deadlift step by step
The key is to learn the kettlebell deadlift technique well:
Starting position and grip
Place your feet shoulder-width apart with the weight right in the middle. Grip the handle firmly with both hands keeping your arms straight.
Hip hinge
Bring your hips back as if you wanted to push a door with your butt, keeping your shins vertical.
Ascent to lockout
Push the floor hard with your legs and rise until you are completely upright, squeezing your glutes hard at the top.
Controlled descent
Learn how to do the kettlebell deadlift by bringing your hips back slowly until the weight gently touches the floor.
Breathing and active core
Take a breath before going down, hold the tension in your abdomen during the effort and release it when you finish going up.
Kettlebell deadlift variations
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One-arm deadlift (suitcase deadlift): You hold the weight on one side to challenge lateral balance.
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Romanian deadlift with kettlebell: The knees barely bend, focusing all the effort on the hamstrings.
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Sumo deadlift with kettlebell: With your feet wider to activate the inner part of your legs.
Common mistakes in the kettlebell deadlift
The most common mistake is arching your back like a cat. Always keep your chest up and your shoulders connected backward to avoid unpleasant pulls.
How to progress: from the kettlebell to the bar
When you perform three sets of twelve repetitions perfectly and comfortably, you will be ready to make the jump to bars and training plates.
Recommended equipment
In our online store you will find high-quality kettlebells with eco-friendly finishes and unique and sustainable designs, ideal both for the home of individuals and for professional training centers.
Some frequently asked questions
Is it safe to do the kettlebell deadlift for your back?
Yes, it is completely safe if you keep your back straight and do the movement pushing from your hips and legs, not from your lower back.
How many sets and repetitions do I do when starting?
We recommend performing between 3 and 4 sets of 8 to 10 repetitions with a weight that allows you to control the descent at all times.
Do you offer advantages for large purchases?
Yes, if you are a sports industry professional you can get an exclusive 5% discount on your orders over €500 by registering on our platform.