How to Do the Kettlebell Deadlift Exercise

Russian kettlebells are gaining popularity in weight training across America, as their unique design makes them more versatile than traditional free weights and dumbbells. Kettlebells can be used in a variety of ways to enhance and transform your regular weight training workout to condition and strengthen your muscles. The deadlift is just one of many exercises you can add to your routine.

Instructions

1. Begin in the standard starting position used in almost all kettlebell training exercises. Stand with your feet a bit further than shoulder width apart and your toes facing forward. The kettlebell should be resting on the floor centered between your legs and just a few inches in front of your toes.

2. Prepare for the deadlift by bending your knees and squatting over the kettlebell. Your weight should be resting on your heels and hips to protect your back. Keep your spine straight, your abdominals tight, your shoulders back and your gaze straight ahead throughout the entire exercise.

3. Reach down and grasp the handle of the kettlebell with both hands. For the deadlift, your palms should be face down and your knuckles facing forward.

4. Lift the kettlebell as you push yourself up with your feet. Remember to lift with your entire body and not just your arms. The strength of the lift comes from your abs and hips as much as it comes from your upper body. Bend your elbows out and open as you lift the weight to your mid-chest. Bend slightly at the knees as you relax your elbows and lower the kettlebell.

5. Repeat the deadlift for 5 to 25 repetitions before returning the weight to the ground and continuing with more kettlebell training exercises.