Irina Marchenkova provides instruction on the kettlebell deadlift in her series of workouts you can do at home or in the office.
Here are the basics:
- Start with the kettlebell between your feet.
- Your hips should act as a hinge to your lift.
- Try to keep your back flat and do not lift the kettlebell with the lower back. Use the hinge of the hip.
- As you bend down to grip your kettlebell, keep your chest up.
- Bend your knees, pushing your hips out backwards, and transfer your body weight to your heels, rather than your toes.
- Listen to your body to determine how low you can go down.
- Have a firm grip on the kettlebell. this helps to build grip strength and keep your shoulders in the right place
When you start the lifting process in the kettlebell deadlift, use an energetic snapping movement and not a gradual one. Drive your hips forwards as you lift, creating a swinging motion which is the core element of the deadlift.
Breathing during the Kettlebell Deadlift
Match your inhales and exhales to your hip movements, breathing with every thrust.
Caution with the Kettlebell Deadlift
Be cautious when doing the kettlebell deadlift since you are using that energetic snappy movement that this could cause a danger to your back. It is very important to keep you hips over your back during this exercise. Never do this exercise if you have a back injury or back pain without talking to your physician first.
When lifting the kettlebell, all parts of your body, from shoulders to legs, should retain solid tension. If one part of your body loses tension during the kettlebell deadlift, you will not be able to deadlift correctly and could risk a sudden injury. Remember that doing regular exercise helps to you live well and live long!