Kettlebell Deadlift

Muscles worked by the Kettlebell Deadlift

Primary

Lower BackErector SpinaeGlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

Forearm FlexorsWrist Flexor MusclesQuadsQuadriceps Femoris

Also called: erector spinae, spinal erectors, lower back muscles, back extensors, glute, glutes.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Kettlebell Deadlift

1. Stand with feet shoulder-width apart and kettlebell between your feet.
2. Hinge at the hips and bend your knees to grip the handle.
3. Brace your core and set your back flat.
4. Drive through your heels to stand up with the kettlebell.
5. Lock out at the top with shoulders pulled back.
6. Lower the kettlebell back to the floor with control.

Form tips

• Keep the kettlebell close to your shins as you lift.
• Think of pushing the floor away rather than lifting with your back.
• Look at a spot on the floor ahead to keep your neck neutral.

At a glance

Kettlebell Deadlift in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Deadlift
• Bodyweight Good Morning
• Deficit Deadlift
• Dumbbell Deadlift
• Dumbbell Romanian Deadlift
• Good Morning
• Hex Bar Deadlift
• Kettlebell Single Leg Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "kettlebell-deadlift",
  "name_en": "Kettlebell Deadlift",
  "name_de": "Kettlebell-Kreuzheben",
  "name_es": "Peso muerto con pesa rusa",
  "description_en": "A foundational hip-hinge pull lifting a kettlebell from the floor, training the glutes, hamstrings, and lower back.",
  "description_de": "Ein grundlegendes Kreuzheben mit der Kettlebell zwischen den Füßen, das Gesäß, Beinbeuger und Rückenstrecker kräftigt.",
  "description_es": "Un peso muerto con pesa rusa que fortalece glúteos, isquiotibiales y zona lumbar con un patrón de bisagra de cadera.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "back",
  "primary_muscles": [
    "erector_spinae",
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "forearm_flexors",
    "quadriceps"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "shoulder_safe",
    "knee_safe"
  ],
  "variation_group": "deadlift",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with feet shoulder-width apart and kettlebell between your feet.",
    "Hinge at the hips and bend your knees to grip the handle.",
    "Brace your core and set your back flat.",
    "Drive through your heels to stand up with the kettlebell.",
    "Lock out at the top with shoulders pulled back.",
    "Lower the kettlebell back to the floor with control."
  ],
  "instructions_de": [
    "Steh schulterbreit, Kettlebell zwischen den Füßen.",
    "Hüfte beugen, Knie beugen und den Griff fassen.",
    "Rumpf anspannen, Rücken flach.",
    "Durch die Fersen drücken und mit dem Kettlebell aufstehen.",
    "Oben Schultern zurückziehen und einrasten.",
    "Kettlebell kontrolliert zurück auf den Boden senken."
  ],
  "instructions_es": [
    "Párate con los pies a la anchura de los hombros y la pesa rusa entre los pies.",
    "Bisagra en las caderas y flexiona las rodillas para agarrar el asa.",
    "Contrae el core y mantén la espalda plana.",
    "Empuja a través de los talones para ponerte de pie con la pesa rusa.",
    "Bloquea en la parte superior con los hombros hacia atrás.",
    "Baja la pesa rusa de vuelta al suelo con control."
  ],
  "tips_en": [
    "Keep the kettlebell close to your shins as you lift.",
    "Think of pushing the floor away rather than lifting with your back.",
    "Look at a spot on the floor ahead to keep your neck neutral."
  ],
  "tips_de": [
    "Halte die Kettlebell beim Aufrichten dicht am Körper.",
    "Arbeite aus der Hüfte heraus statt aus einer tiefen Kniebeuge.",
    "Behalte einen neutralen Nacken und blicke schräg nach vorn unten."
  ],
  "tips_es": [
    "Mantén la pesa rusa cerca del cuerpo durante todo el recorrido.",
    "Piensa en empujar el suelo con los talones, no en tirar con la espalda.",
    "Lleva las caderas atrás, no las rodillas adelante, al bajar."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-deadlift-start.webp",
      "peak": "images/flat/kettlebell-deadlift-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "kettlebell-deadlift");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.