Kettlebell Straight Leg Deadlift

Muscles worked

Setup

1. Stand with feet hip-width apart and the kettlebell centered between your feet.
2. Hinge down with a flat back to grip the handle with both hands using an overhand grip.
3. Soften your knees slightly but keep them fixed in this position throughout the entire movement.
4. Engage your lats by pulling your shoulders away from your ears and bracing your core to set a neutral spine.

How to do it

1. Inhale and hinge at the hips, pushing your glutes back while lowering the kettlebell toward the floor.
2. Lower the weight until you feel a significant stretch in your hamstrings, keeping the kettlebell close to your shins.
3. Exhale and drive your hips forward to return to the starting position, focusing on pulling with the hamstrings and glutes.
4. Maintain a controlled tempo, taking roughly 3 seconds to lower the weight and 1 second to return to standing.

Form checklist

• Maintain a neutral spine from head to tailbone; do not allow your lower back to round.
• Keep the kettlebell close to your legs throughout the entire range of motion to protect the spine.
• Ensure the knees remain at a constant, slight angle and do not bend further as you descend.
• Keep your weight distributed through your heels and mid-foot to maintain balance.

Pro tips

• Think of your hips as a hinge on a door; the only movement should be the backward and forward travel of the pelvis.
• At the top of the movement, squeeze your glutes hard without overextending or arching your lower back.
• Maintain a 'proud chest' throughout the lift to ensure the trapezius and upper back muscles remain engaged.

Make it harder

• Perform the exercise standing on a weight plate or small platform to create a deficit and increase the range of motion.
• Incorporate a 3-second pause at the bottom of the movement to challenge the hamstrings in the fully stretched position.

Frequently asked

What muscles does the kettlebell straight leg deadlift work?

The kettlebell straight leg deadlift primarily targets the erector spinae, glutes, hamstrings, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the kettlebell straight leg deadlift?

The kettlebell straight leg deadlift uses kettlebell.

Is the kettlebell straight leg deadlift good for beginners?

The kettlebell straight leg deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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