Kettlebell Straight-Leg Deadlift
Strengthen your posterior chain! The Kettlebell Straight-Leg Deadlift builds strong hamstrings, glutes, and back. Start today!
The Kettlebell Straight-Leg Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and forearms. You'll need: kettlebells.
Required Equipment
Kettlebell Straight-Leg Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Inner Forearm (wrist flexors)
Kettlebell Straight-Leg Deadlift Variations and Alternatives
How to do the Kettlebell Straight-Leg Deadlift
Stand with your feet hip-width apart, with a kettlebell placed between your feet on the floor.
Keep your legs straight but not locked out at the knees.
Hinge at your hips and bend slightly at the knees while keeping your back straight to reach the kettlebell handle with both hands.
Grip the kettlebell handle firmly with an overhand grip.
Inhale and brace your core, glutes, and hamstrings.
Lift the kettlebell by extending your hips forward to a full standing position, keeping the back straight and the kettlebell close to your body.
Keep your head in a neutral position, aligned with your spine, and avoid rounding your back throughout the movement.
Exhale as you reach the top of the movement.
Lower the kettlebell back to the floor by hinging at the hips and keeping your legs straight, returning to the starting position.
Perform the desired number of reps and sets.
Remember to keep the movement controlled and avoid jerking motions. It's important to focus on form to prevent injury and maximize the effectiveness of the exercise.
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Kettlebell Straight-Leg Deadlift FAQs
What muscles does the Kettlebell Straight-Leg Deadlift work?
The Kettlebell Straight-Leg Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and forearms. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Kettlebell Straight-Leg Deadlift?
Kettlebells.
Is the Kettlebell Straight-Leg 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 Straight-Leg Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Straight-Leg Deadlift variations and alternatives?
Similar exercises include the Barbell Straight-Leg Deadlift, Bottle-Weight Straight-Leg Deadlift, Dumbbell Stiff-Legged Deadlift and Dumbbell Straight-Leg Deadlift.
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