Strength exercise

# Kettlebell deadlift

Lifting a kettlebell from the floor between your feet using a hip hinge. It is how you learn to pick something heavy up off the ground.

Also called: KB deadlift, kettlebell deadlift form

- **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

- Stand with the kettlebell on the floor between your feet, in line with your heels or mid-foot.
- Hinge your hips back and bend your knees enough to grip the handle with a flat back.
- Brace, then stand up by driving your hips forward until you are tall.
- 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](https://remedyrecoveries.com/exercises/dumbbell-romanian-deadlift) or [Hip hinge](https://remedyrecoveries.com/exercises/bodyweight-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.

## More strength exercises

[Strength

### Bodyweight squat

A controlled squat with no load.
No equipment · Beginner](https://remedyrecoveries.com/exercises/bodyweight-squat)
[Strength

### Goblet squat

A squat holding one dumbbell or kettlebell at your chest.
Band or dumbbells · Intermediate](https://remedyrecoveries.com/exercises/goblet-squat)
[Strength

### Split squat

A squat in a staggered stance, one foot forward and one back.
No equipment · Intermediate](https://remedyrecoveries.com/exercises/split-squat)

## Guides that use it
[Guide
### Sore back after the gym
Normal soreness vs a tweak, and how to keep training without guessing.Read the guide](https://remedyrecoveries.com/guides/sore-back-after-gym)

[More exercise guides](https://remedyrecoveries.com/exercises/)

## Get a back program you can actually keep

Free to download on the App Store. Answer a few questions and your first session is ready in minutes.

[](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/)

---
Source: https://remedyrecoveries.com/exercises/kettlebell-deadlift
Remedy is a fitness and wellness app, not medical care.