How to do it
- Stand over a kettlebell with it centred between your arches, feet hip width.
- Push the hips back and take the handle with both hands, chest up and back flat.
- Stand by driving the floor away and squeezing the glutes, then hinge back down to place it.
Cues that matter
- The bell sits between the feet, not in front of them — that keeps the load over mid foot.
- Think push the floor away rather than pull the bell up.
Common mistakes
- Squatting the weight up with the hips too low.
- Rounding the back to reach the handle instead of hinging.
Muscles worked
Primary
- Glutes
- Gluteus maximus
Also works
- Hamstrings
- Lower back
- Forearms
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Kettlebell Deadlift in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the glutes with different equipment — for a day the kettlebell is taken, or a gym that does not have one.