If deadlifts aren't already part of your workouts, you need to begin incorporating them ASAP. They're a great alternative to squats and work your upper and lower body simultaneously. If you've been meaning to learn, grab a kettlebell because now's your chance. Personal trainer Chad Hargrove posted a helpful graphic on Instagram showing the right and wrong ways to execute this move.
How to Properly Do a Kettlebell Deadlift
Follow these steps as written by Chad.
- Place the kettlebell between your feet.
- Push your hips back toward the wall and don't bend your knees to get to the handle.
- Once your shoulders are just above hip height, you can drop your hips to grab the bell.
- Squeeze the handle hard.
- Make sure back is flat and chin is tucked.
- Push into the ground with your feet and get your hips through.
- Try and make sure knees and hips return to the top together at the same time.
Complete 10 to 15 reps, a total of three sets.
The Wrong Way to Do a Kettlebell Deadlift
- Low rounded back
- Hips and shoulders at same height
- Knees cave forward
- Chin isn't tucked