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Kettlebell Deadlift: How to Do It and Muscles Worked

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Equipment
Kettlebell
Muscle group
Glutes and Hamstrings
Main muscles
gluteus maximus, hamstrings
Also working
spinal erectors, quadriceps
Mechanics
Compound
Pattern
Hip hinge
Level
Beginner

The kettlebell deadlift is a beginner friendly compound exercise that teaches the foundational hip hinge movement pattern. You stand directly over a kettlebell, hinge at your hips to grip the handle, and push through the floor to stand tall.

This movement primarily targets the gluteus maximus and hamstrings in your lower body. It also engages your spinal erectors and quadriceps to stabilize your torso and assist in completing the lift.

How to do it

Place a kettlebell on the floor between your feet and stand with a shoulder width stance. Position your feet so the kettlebell handle aligns with your ankles.

  1. Push your hips back and bend your knees slightly to reach down and grab the kettlebell handle with both hands.
  2. Keep your back straight, pull your shoulders down, and brace your core.
  3. Drive your feet into the floor and push your hips forward to stand up with the weight.
  4. Squeeze your glutes at the top of the movement without leaning backward.
  5. Reverse the motion by pushing your hips back to lower the kettlebell to the floor.

Sets, reps and load

Start with 3 sets of 8 to 12 repetitions. Rest for 60 to 90 seconds between sets to ensure you maintain proper form.

Choose a kettlebell that feels moderately heavy but allows you to complete all your reps with a flat back.

Common mistakes

  • Squatting the weight. Keep your hips higher than your knees and focus on pushing your hips back rather than dropping them straight down.
  • Rounding your lower back. Brace your core and pull your shoulder blades down to keep your spine neutral throughout the lift.
  • Overextending at the top. Stop when you are standing straight and tall. Do not lean back or push your hips past your shoulders.
  • Letting the bell drift forward. Keep the kettlebell directly under your center of gravity. It should land between your ankles on every rep.

Make it easier or harder

Easier

  • Bodyweight hip hinge with a dowel rod along your back to practice the form.
  • Kettlebell deadlift with the weight raised on a yoga block to reduce the range of motion.

Harder

  • Single leg kettlebell deadlift to challenge your balance and isolate each side.
  • Double kettlebell deadlift using a heavier weight in each hand.

Before you load it up

  • This exercise loads the lower back in a hinged position. If you have a current back injury or back pain that spreads into the leg, get it assessed first and start very light.

Swaps and related glutes and hamstrings exercises

Same muscle group with different equipment:

More kettlebell options:

Browse all kettlebell exercises or every glutes and hamstrings exercise.

When to see a doctor or physio

  • Sharp or shooting pain in your lower back during the hinge.
  • Numbness or tingling traveling down your legs.
  • A sudden popping sensation in your hamstrings.

This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.

How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.