How to do a kettlebell deadlift the right way

If you are new to kettlebells, you might have some questions, including:

• Where should you feel a kettlebell deadlift?
• What’s the best way to do a kettlebell deadlift?
• What weight should you choose when doing a kettlebell deadlift?
• What should you do if you feel back pain during a kettlebell deadlift?
• What should you for a kettlebell deadlift if you have tight hamstrings and can’t easily pick it up from the ground?

Keep reading for the answers or scroll down for a video tutorial.

What is the purpose of the kettlebell deadlift?

Here’s some benefits of performing the kettlebell deadlift (and deadlifts in general):

• They’re a hinge pattern that teaches you how to pick up heavy objects using your legs instead of your back.
  • This means that lifting things will be stronger AND you may reduce the odds of flaring your lower back should you need to lift something heavy, such as a couch. 😉
• Deadlifts with a kettlebell strengthen your hamstrings, glutes, lower back, AND lats – aka they target the entire backside of your body!
  • This is great for improving muscle tone + muscle mass, getting stronger, and having more power when you run / walk / jump, reducing your risk of injury,
• Kettlebell deadlifts prepare you for a number of exercises including pull-ups and kettlebell swings.
  • They’re a pulling exercise, so you’re not just using your legs. You are strengthening your upper body too, which can make the ever elusive pull-ups and swings feel much easier.
• They can improve your posture.
  • Want to stand up straighter without ever having to think about it?

Deadlifting helps strengthen the whole back of the body to balance out any time that we might spend at a computer AND when the muscles in the back of your body are strong, it’s easy to stand tall.

What muscles should you feel in a kettlebell deadlift?

The target muscle groups for the deadlift are your glutes and hamstrings. However, you might also feel your lats – aka those big back muscles that pull your shoulders back and down.

If you feel your lower back engage, it doesn’t necessarily mean you’re doing it wrong. Sometimes, this is because this is a new exercise for you, so you’re activating all of the muscles on the back of your body more than usual. It could also be that you’re putting yourself in a position to feel your lower back more, such as arching at the top of the deadlift.

What’s important to know is that feeling your lower back isn’t a sign that you’re going to injure yourself. However, if you continue to feel lower back soreness then you may want to check with a coach to help you improve your technique.

This is something that I offer inside my app-based program Total Package Strength. All members are able to message me directly and send me videos for personalized feedback.

Learn more about it below!

What to do if you feel your back during kettlebell deadlifts

As I mentioned earlier, feeling your lower back in a deadlift doesn’t always mean something is wrong. Here’s some things you can consider:

1. Is this your first time doing it? Soreness 24 to 48 hours after trying a new exercise is normal and if it goes away, it might use mean that you’re using your muscles in new ways.
2. Your back position at the top: Are you leaning too far back or arching aggressively? Instead, aim to finish standing tall with your hips and ribs stacked versus thrusting your pelvis forward.
3. Your set up position: If you’re reaching too far for the kettlebell or letting your shoulders round, your back ends up having to engage more. Keeping the kettlebell between your ankles at the start and maintaining a flat back (versus a rounded position) will reduce how much your lower back has to work. If you struggle to do this, then try placing the kettlebell on a block.
4. Your weigh selection: If you increase the weight too quickly, you might feel your back more, because your body isn’t well adapted for it.

What’s the right way to do a kettlebell deadlift?

While there is truly no single right way to do any exercise, there are some basic guidelines for good technique that can help you feel the target muscle groups of the deadlift. However, know that within these guidelines, you may need to adjust the width of your foot position, amount of turn out, and knee bend for the deadlift to feel good for you.

Additionally, if you have tight hamstrings or struggle to pick the kettlebell off of the ground, you may need to start with it on a yoga block.

Watch the video below for an overview of kettlebell deadlift technique with a tutorial on how to use a yoga block if you are in the tight hamstring / tight lower back club. 😉

Video tutorial of kettlebell deadlifts for beginners

How to modify the kettlebell deadlift if you have tight hamstrings

If you struggle to pick up the kettlebell from the floor without rounding your back, here’s some simple adjustments you can make to get more out of the exercise and better target your glutes.

Place the kettlebell on a yoga block, low step, or a sturdy stack of books. This brings the weight closer to you, which makes it easier to get into a better set-up position.

As your mobility improves, you can lower the height of the kettlebell, but know that it’s not “cheating” to start with it higher. The goal is to set yourself up for good technique and this will help you get there.

How to pick the right weight for a kettlebell deadlift

Without knowing your personal history, it’s impossible for me to tell you exactly what weight you should use for a kettlebell deadlift.

However, here are some guidelines that you may find helpful.

• Pick a weight that is heavy enough for you to feel the target muscle group after 3 repetitions, If you can easily do 10 repetitions of the exercise and / or still can’t feel much engagement in your glutes or hamstrings, then you may need a heavier weight
• Most people, regardless of gender, can start with a minimum of 15 to 20 lbs. Remember that your glutes and hamstrings are BIG muscle groups that hold you up when you walk around in the world! However, if you feel unsure starting there, then master the technique with a lighter weight or a band before trying it with a heavier weight.
• If you have multiple kettlebells available to you, then try it with a few different weights! Seriously, this is the best way to figure out what you need. Sometimes, it is as simple as picking something up and putting it down

What’s a good deadlift weight for women to start with?

Everyone is going to have a different level of strength, so there’s no single right answer here. That said, here’s some general guidelines that you can use as a starting point:

• If you’re concerned about form or overdoing it (for example, if you’re hyper mobile), you can test the waters with 15 to 20 lbs.
• If you have some experience with weights, you can probably go heavier.

Not sure if you’re using the right weight? Try using RPE, or Rate of Perceived Exertion, which is a 1 to 10 scale that measures how hard a set feels, based on how many reps you have left before you can’t do anymore with the weight you’re using.

For example, let’s say that you’re trying to do 8 reps:

RPE 6 = You could do 4 more reps before you couldn’t do any more.
RPE 7 = You could do 3 more reps before you couldn’t do any more.
RPE 8 = You could do 2 more reps before you couldn’t do any more.

Start with a weight that feels like an RPE 6 dialing in form. If that feels good, go a little heavier on your next set to hit an RPE 7. Long term, you’ll want to aim for an RPE if your goals are to build strength and muscle.

If you feel like you could keep going forever, then you’d probably benefit from going heavier.

Final thoughts on the kettlebell deadlift

If you’ve ever felt unsure about deadlifts or avoided them because of tight hamstrings or a cranky back, I hope this gave you some clarity and maybe a little confidence to try them.
 
You don’t need perfect mobility or a massive weight to get the benefits from the deadlift. You just need the right setup and an appropriate weight for your current level of strength.