Kettlebell deadlift

Type

Strength

Equipment

Gym

Area

Lower back

Level

Advanced

Starting dose in Remedy

3 sets of 8, last two reps hard

How to do it

1. Stand with the kettlebell on the floor between your feet, in line with your heels or mid-foot.
2. Hinge your hips back and bend your knees enough to grip the handle with a flat back.
3. Brace, then stand up by driving your hips forward until you are tall.
4. Hinge back down the same way and set the bell down with control.

Form cues

• Hinge, grip, stand by driving the hips forward.
• Keep a flat back.
• The last two reps should feel hard.

Common mistakes

• Squatting down with the chest dropping, or rounding over to reach the bell.
• Leaning back at the top.

Easier and harder versions

• Easier: Dumbbell Romanian deadlift or Hip hinge

Why it helps a sore back

Picking things up off the floor is one of the moments people worry about most with a sore back. Practicing it with a manageable load builds confidence and strength for it.

How Remedy uses it

In the app it is called Kettlebell Deadlift. Remedy is more likely to pick it if you say your back is bothered by bending or lifting or working out. A typical starting dose is 3 sets of 8, last two reps hard, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.