Kettlebell Deadlift

HingeKB

The foundational StrongFirst hip-hinge drill: standing over the kettlebell, hinging to grip the handle, and standing to lockout. Used as the entry skill before the swing in the Simple & Sinister system.

Demo: StrongFirst

Sets

3

Reps

5-10

Rest

1 min

Contraindications

Acute low back pain — this is itself the regression, so if pain persists here, seek clinical evaluation before progressing further. Minimal contraindication otherwise given light typical loading.

Setup

Stand with heels in line with the kettlebell handle, feet a bit wider than hip-width, toes turned out slightly.

Execution

  1. 1Hinge at the hips, keeping the spine neutral
  2. 2Break the handle apart with your hands to engage the lats
  3. 3Stand up to a neutral position, squeezing glutes and engaging lats
  4. 4Inhale and lower back down, touching the kettlebell in line with the heels
  5. 5Exhale forcefully as you stand

Key cues

  • Heels down, shoulders down
  • Neutral spine the entire rep
  • Break the handle to load the lats
  • Long arms, short and stable stance
  • Kettlebell lands in line with your heels, not out front

Common faults

  • Rounding the lower back
  • Head dropping in the bottom position
  • Hyperextending the low back at the top
  • Kettlebell drifting forward and returning forward, not under the hips
  • Squatting the movement instead of hinging

Tweaks

  • Double kettlebell deadlift
  • Elevated kettlebell deadlift for limited hip mobility
  • Add a pause at lockout

Progressions

Kettlebell Swing (Two-Hand)

Muscles

Primary: Gluteus Maximus, Hamstrings, Erector Spinae

Secondary: Latissimus Dorsi, Forearms

Notes

Module 3 of StrongFirst's Simple & Sinister program — the fundamental strength skill preceding the swing.

Sources

Attribution: StrongFirst / Pavel Tsatsouline