Exercise guide
Kettlebell Deadlift
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
The kettlebell deadlift is a foundational hinge movement that builds functional strength in the posterior chain while teaching proper lifting mechanics. It primarily targets the glutes and hamstrings while engaging the core and back for total-body stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart, with the kettlebell positioned directly between the arches of your feet.
- Hinge at the hips by pushing your glutes back while keeping a slight bend in your knees.
- Reach down and grab the kettlebell handle with both hands using a firm overhand grip.
- Flatten your back, pull your shoulders down and away from your ears, and look at a point on the floor about 5 feet in front of you.
How to do it
- Inhale and brace your core, then drive through your heels to stand up straight, pulling the kettlebell vertically.
- Exhale as you reach the top of the movement, squeezing your glutes and standing tall without leaning back.
- Lower the kettlebell back to the starting position by hinging at the hips and pushing your weight into your heels.
- Touch the kettlebell to the floor, reset your tension, and repeat for the desired repetitions.
Form checklist
- Maintain a neutral spine from your head to your tailbone throughout the entire lift.
- Keep your shins relatively vertical to ensure the movement is a hinge rather than a squat.
- Keep the kettlebell close to your body, moving it in a straight vertical line.
- Ensure your shoulders stay higher than your hips at the bottom of the movement.
Pro tips
- Pack your lats by imagining you are trying to squeeze oranges in your armpits to create maximum upper body tension.
- Focus on 'pushing the floor away' with your feet rather than pulling the weight up with your arms.
Make it harder
- Incorporate a 3-second eccentric (lowering) phase to increase time under tension and muscle control.
- Transition to a Single-Leg Kettlebell Deadlift to challenge balance and unilateral hip stability.
Frequently asked
- What muscles does the kettlebell deadlift work?
- The kettlebell deadlift primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the erector spinae and obliques as secondary muscles.
- What equipment do you need for the kettlebell deadlift?
- The kettlebell deadlift uses kettlebell.
- Is the kettlebell deadlift good for beginners?
- Yes. The kettlebell deadlift is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Mixed Grip DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps