- EquipmentKettlebell
- PatternHinge
- Reps8 to 15 reps
- Joint loadLower back
Stand with a kettlebell on the floor between your feet, feet about hip width apart.
First cueKeep the bell between your feet.
How to do the Kettlebell Deadlift
Set up. Stand with a kettlebell on the floor between your feet, feet about hip width apart.
- Hinge at the hips with a flat back and grip the handle with both hands.
- Push the floor away and stand up tall.
- Lower the bell by pushing the hips back.
Form cues
- Keep the bell between your feet.
- Keep the back flat.
- Squeeze the glutes at the top.
Common mistakes
- Rounding the back to reach the bell.
- Squatting it up with the knees forward.
Muscles worked
Main target: Glutes. The glutes are the three muscles of the buttock. They extend the hip, standing up out of a squat or finishing a hinge, and keep the pelvis level on one leg.
On the way: Hamstrings and Upper back.
Its other side: Quads, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Kettlebell Deadlift, from the same catalog the StatBlockFit app logs.
- Bulgarian Split Squat Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Seated Calf Raise Same legs session: it trains the calves.
- Cossack Squat Same legs session: it trains the adductors.
- Hip Abduction Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Kettlebell Deadlift first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Kettlebell Deadlift 3 × 8 to 15 reps
- Bulgarian Split Squat 3 × 6 to 15 reps
- Seated Calf Raise 3 × 10 to 25 reps
- Cossack Squat 3 × 5 to 15 reps
- Hip Abduction 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Glute Bridge
Bodyweight
Gym or cable swap
Cable Pull-Through
Cable
Less load on the lower back
Hip Thrust
The Kettlebell Deadlift loads the lower back by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Deadlift.
Other variations of the Deadlift: Sumo Deadlift, Trap Bar Deadlift, Rack Pull, Deficit Deadlift and Snatch-Grip Deadlift.
Do before it: Broomstick Hip Hinge (same movement, lighter), Glute Bridge (glutes switched on), Cat-Cow (bracing) and Kettlebell Romanian Deadlift (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Kettlebell Deadlift is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Kettlebell Deadlift?
Set up: Stand with a kettlebell on the floor between your feet, feet about hip width apart. Steps: 1. Hinge at the hips with a flat back and grip the handle with both hands. 2. Push the floor away and stand up tall. 3. Lower the bell by pushing the hips back. Form cues: Keep the bell between your feet. Keep the back flat. Squeeze the glutes at the top. Common mistakes: Rounding the back to reach the bell. Squatting it up with the knees forward.
What muscles does the Kettlebell Deadlift work?
It trains the glutes as its main target and works the hamstrings and upper back on the way.
What can I do instead of the Kettlebell Deadlift?
At home: Glute Bridge. In a gym: Cable Pull-Through. With less load on the lower back: Hip Thrust. Each trains the same main muscle.
What should I pair the Kettlebell Deadlift with?
Good partners in the same workout are Bulgarian Split Squat, Seated Calf Raise, Cossack Squat and Hip Abduction.
How heavy should the Kettlebell Deadlift be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.