How to do the Kettlebell Deadlift
Primary: Glutes, Hamstrings · also works Quads, Lower Back, Core, Forearms. Also called: KB deadlift, sumo kettlebell deadlift.
Step by step
- 1
Stand with feet shoulder-width apart and a kettlebell between your feet.
- 2
Push your hips back and bend your knees to grip the handle with both hands.
- 3
Lift your chest, flatten your back, and brace your core.
- 4
Drive through your feet to stand up, keeping the bell close to your body.
- 5
Lower the bell back to the floor by hinging at the hips.
Coaching cues
- Chest up before you lift
- Hips and shoulders rise together
- Squeeze the glutes at the top
Common mistakes
- Rounding the back to reach the bell
- Looking down at the floor
- Using the arms to lift
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Kettlebell Deadlift alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Kettlebell Deadlift work?
Primary: Glutes, Hamstrings. Secondary: Glutes, Hamstrings, Quads, Lower Back, Core, Forearms
How many sets and reps of Kettlebell Deadlift should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Kettlebell Deadlift?
Same movement pattern, different equipment: Dumbbell Romanian Deadlift, Trap Bar Deadlift, Bodyweight Hip Hinge, Conventional Deadlift, Kettlebell Clean, Kettlebell Swing.
Is the Kettlebell Deadlift good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.