Skip Nav
What Blood Sugar Level Is Dangerous?
Healthy Eating Tips
What You Need to Know About "Normal" Blood Sugar, According to 2 Experts
Women's Health
I Tried a Menstrual Cup For the First Time, and It Was a Revelation
Workouts
The 7 Best Walking Apps to Help You Track Your Steps and Get In Shape
Glow Is POPSUGAR's Marketplace For Fitness Videos, Plans
Workouts
Finding Fitness Plans From Your Favorite Trainers Just Got Easier
Is There a Weight Limit For the Morning-After Pill?
Healthy Living
The Truth About Taking the Morning-After Pill If You Weigh More Than 175 Pounds

How to Do a Narrow Stance Deadlift

I'm a Trainer, and This Is the Exercise I Do to Strengthen My Back and Legs

Photographer: Rima BrindamourRestrictions: Editorial and internal use only. No advertising, no print.

Image Source: POPSUGAR Photography / Rima Brindamour

If I had to choose my favorite body part to train during workouts, it would be my legs. This probably stems from my background in soccer and track and field, but I can't help but love that burning feeling I get after doing walking lunges, sprints, and power cleans.

A few weeks ago, I took a HIIT class and decided to skip the kettlebell swings due to a nagging lower-back injury and do kettlebell deadlifts instead. During my second set of deadlifts, the instructor came over to me and told me to try a narrow stance deadlift. As soon as I completed my first rep, I felt my entire posterior chain light up, especially my hamstrings and butt.

I was extremely sore two days after my workout and couldn't figure out why, and then it hit me: it was the narrow stance deadlifts. It was a hurt-so-good feeling, which is why I'm sharing this move with all of you. Get ready to strengthen your back, glutes, core, and hamstrings with this deadlift variation.

ADVERTISEMENT

Image Source: POPSUGAR Photography / Tamara Pridgett

Here's how to do it:

  • Select a medium to heavy kettlebell; 15 kilograms (about 33 pounds) should be a good start, but feel free to go lighter or heavier. There should be about half a foot of space in between your feet.
  • With your core engaged and your back flat, grip the handle of the kettlebell with both hands, holding it in front of you with your arms fully extended.
  • Engage your core as you shift your hips backward, like you were going to sit in a chair, lowering the kettlebell down to the ground. Be sure not to round your back.
  • Still engaging your core, drive through your heels and squeeze your glutes as you lift up.
  • This counts as one rep. Complete three sets of eight reps.
Image Source: POPSUGAR Photography / Tamara Pridgett
Latest Fitness
All the Latest From Ryan Reynolds