Kettlebell Kickstand Deadlift

Muscles worked by the Kettlebell Kickstand Deadlift

Primary

GlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

AdductorsHip AdductorsLower BackErector Spinae

Also called: glute, glutes, gluteus maximus, buttocks, butt, hamstring.

Equipment

Kettlebell

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

How to do the Kettlebell Kickstand Deadlift

1. Stand tall and step one foot back so only the toes touch the floor.
2. Hold a kettlebell in one hand at hip height.
3. Hinge at the hips, lowering the kettlebell toward mid-shin while keeping the back flat.
4. Keep most of your weight on the front foot throughout.
5. Drive through the front heel to return to standing. Switch sides after all reps.

Form tips

• Keep the kettlebell close to the shin on the descent.
• Stop at the point of hamstring stretch in the front leg.
• Complete all reps on one side before switching.

At a glance

Kettlebell Kickstand Deadlift in German & Spanish

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

Related exercises

• Banded Good Morning
• Banded Romanian Deadlift
• Barbell Deadlift
• Bodyweight Good Morning
• Deficit Deadlift
• Double Dumbbell Kickstand Deadlift
• Dumbbell Deadlift
• Dumbbell Kickstand 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-kickstand-deadlift",
  "name_en": "Kettlebell Kickstand Deadlift",
  "name_de": "Kettlebell-Kickstand-Kreuzheben",
  "name_es": "Peso Muerto Kickstand con Kettlebell",
  "description_en": "A staggered-stance hip hinge with one kettlebell that loads the front leg while the back foot lightly stabilizes.",
  "description_de": "Ein Hüftscharnier im gestaffelten Stand mit einer Kettlebell, bei dem das Vorderbein die Last trägt und der Hinterfuß als Balance dient.",
  "description_es": "Un movimiento de bisagra de cadera en postura escalonada con una kettlebell que carga la pierna delantera mientras el pie trasero estabiliza.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "back",
  "primary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "adductors",
    "erector_spinae"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "pull_day"
  ],
  "variation_group": "deadlift",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand tall and step one foot back so only the toes touch the floor.",
    "Hold a kettlebell in one hand at hip height.",
    "Hinge at the hips, lowering the kettlebell toward mid-shin while keeping the back flat.",
    "Keep most of your weight on the front foot throughout.",
    "Drive through the front heel to return to standing. Switch sides after all reps."
  ],
  "instructions_de": [
    "Stelle einen Fuß zurück, sodass nur die Zehenspitzen den Boden leicht berühren.",
    "Halte eine Kettlebell auf der Seite des hinteren Fußes.",
    "Beuge dich aus der Hüfte und senke die Kettlebell bis zur Schienbeinhöhe; Rücken bleibt gerade.",
    "Halte das meiste Gewicht auf dem Vorderfuß.",
    "Drücke durch die Ferse des Vorderfußes zurück in die Ausgangsposition. Seite wechseln."
  ],
  "instructions_es": [
    "Coloca un pie detrás de modo que solo los dedos toquen el suelo.",
    "Sostén una kettlebell en la mano del lado del pie trasero.",
    "Bisagra en la cadera bajando la kettlebell hacia la espinilla con la espalda recta.",
    "Mantén la mayor parte del peso en el pie delantero.",
    "Empuja con el talón delantero para volver a la posición inicial. Cambia de lado."
  ],
  "tips_en": [
    "Keep the kettlebell close to the shin on the descent.",
    "Stop at the point of hamstring stretch in the front leg.",
    "Complete all reps on one side before switching."
  ],
  "tips_de": [
    "Führe die Kettlebell nah am Bein entlang.",
    "Stoppe bei Dehnung in der vorderen Kniesehne.",
    "Alle Wiederholungen auf einer Seite, dann wechseln."
  ],
  "tips_es": [
    "Mantén la kettlebell cerca de la pierna.",
    "Para al sentir el estiramiento en el isquiotibial.",
    "Todas las repeticiones en un lado antes de cambiar."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-kickstand-deadlift-start.webp",
      "peak": "images/flat/kettlebell-kickstand-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-kickstand-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.