Kettlebell Double Conventional Deadlift
Master the Kettlebell Double Conventional Deadlift! Build strength & power with this full-body exercise. Follow our guide for perfect form.
The Kettlebell Double Conventional Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and quads. You'll need: kettlebells.
Required Equipment
Kettlebell Double Conventional Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Quads (quadriceps femoris)
Kettlebell Double Conventional Deadlift Variations and Alternatives
How to do the Kettlebell Double Conventional Deadlift
Stand with your feet slightly wider than hip-width apart, toes pointing forward or slightly outward.
Place a kettlebell between your feet, aligned with your center of gravity.
Engage your core, keep your back naturally arched (neutral spine), and sit your hips back as though you're reaching for a chair.
Bend at your hips and knees to grasp the kettlebell handle with both hands, palms facing toward you, while keeping your shins vertical.
Look forward, keep your chest up, and pull your shoulders back and down away from your ears.
Drive through your heels and extend your hips and knees to lift the kettlebell off the ground. As you lift, your back should remain straight, and the kettlebell should travel along a vertical path close to your body.
Stand up straight at the top of the movement, squeezing your glutes tight and keeping your core engaged. Your arms should remain extended, just holding the kettlebell; the lift comes from your legs and hips.
Lower the kettlebell back to the ground by hinging at the hips, sending them back, and maintaining a straight back as you descend. The movement should be controlled.
Allow the kettlebell to touch the floor lightly before performing the next repetition.
Repeat for the desired number of repetitions, maintaining good form throughout the set.
Kettlebell Double Conventional Deadlift FAQs
What muscles does the Kettlebell Double Conventional Deadlift work?
The Kettlebell Double Conventional Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and quads. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Kettlebell Double Conventional Deadlift?
Kettlebells.
Is the Kettlebell Double Conventional Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Double Conventional Deadlift go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Double Conventional Deadlift variations and alternatives?
Similar exercises include the Barbell Deadlift, Dumbbell Deadlift, Kettlebell Romanian Deadlift to Squat and Kettlebell Staggered-Stance Deadlift.
Training calculators
Work out the numbers behind your training before your next session.