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Kettlebell deadlift
In German fitness studios, the classic deadlift with a barbell is indeed highly popular. However, the Kettlebell Deadlift offers an additional option for varying back and leg training. Particularly in the realm of Crossfit training, athletes increasingly turn to kettlebells. This form of deadlifting is also excellent for home training if you have kettlebells available.
The muscles engaged in the Kettlebell Deadlift include the erector spinae (back extensor muscles), trapezius muscle, gluteus maximus (large buttock muscle), and quadriceps femoris (four-headed thigh muscle).
Executing the Kettlebell Deadlift has a moderate level of difficulty. While deadlift exercises are generally considered complex, the kettlebell variation is among the simpler ones. However, to fully leverage the training potential, you will find all relevant information here regarding body position and optimal execution.
Body position
For the Kettlebell Deadlift, begin by standing shoulder-width apart. The kettlebell should be positioned centrally between your legs. Next, squat down, bend your upper body forward by a maximum of 45 degrees, and push your hips backward. Maintain a slight arch in the lower back, ensuring your back remains straight. Keep your gaze forward so that your head naturally extends your spine in the starting position. Grip the kettlebells with both hands using an overhand grip.
Movement execution
Initiate the Kettlebell Deadlifts by straightening your legs and moving your hips forward. During this movement, exhale and stand upright. Maintain the slight arch in the lower back. Legs and arms are nearly fully extended, with only a slight bend to protect your joints. Keep your gaze forward, and in this position, your head naturally elongates your spine. Then, bend your legs again, push your hips back, and lower the kettlebell as you inhale. The upper body returns to an upright position forward.
Stressed muscles and common mistakes
Utilizing kettlebells for deadlifts introduces a more challenging variation. Consequently, errors often occur in the gym that should be avoided. Tips for optimal training with kettlebells in deadlifts can be found in the following section.
✅ Rounded Back: In various forms of deadlifting, the back should maintain a slight arch. Ensure you don't hunch or round the back.
✅ Arm Momentum: In kettlebell deadlifts, many athletes attempt to compensate for the lack of back strength by using momentum in the arms. However, you should avoid any form of swinging. The movement should be slow and deliberate.
Alternatives and similar exercises to kettlebell deadlifts
Kettlebell Deadlifts are particularly suitable for advanced beginners. In the following section, you will find various alternatives to Kettlebell Deadlifts, suitable for different stages of training.
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