How to do a kettlebell deadlift

Setup:

1. Kettlebell Placement: Place one or two kettlebells on the floor in front of you, handles parallel to your feet. If using two, position them slightly narrower than shoulder-width apart.
2. Foot Position: Stand with your feet approximately hip-width apart, toes pointing forward or slightly turned out. The kettlebell(s) should be between your feet.
3. Hip Hinge: Push your hips back, bending at the knees slightly, and lower your torso until your chest is over the kettlebell(s). Maintain a flat back and a neutral neck position.
4. Grip: Grasp the kettlebell handle(s) with an overhand grip. If using two kettlebells, your hands should be outside your legs.

The Lift:

1. Initiate the Pull: Engage your lats and core, then drive through your heels to stand up, lifting the kettlebell(s) with you. Keep your back straight and the kettlebell(s) close to your body throughout the movement.
2. Full Extension: Stand tall with your hips and knees fully extended. Avoid leaning back excessively at the top.
3. Controlled Lowering: Hinge at your hips and lower the kettlebell(s) back down to the starting position in a controlled manner. Keep the kettlebell(s) close to your body as you descend.

Tips:

• Focus on the Hips: Think of pushing your hips back (like you're trying to touch a wall behind you) as you lower the kettlebell(s). Drive your hips forward as you stand up.
• Back Position: Keep your back flat or slightly arched throughout the entire movement. Avoid rounding your back.
• Breathing: Take a deep breath before the lift, hold it during the ascent, and exhale at the top of the movement.