Kettlebell Straight-leg Deadlift


Utility: Basic
Mechanics: Compound
Force: Pull



Stand straddling kettlebell. With knees straight, bend over and grasp kettlebell handle.


Lift kettlebell upward and back to side by extending hips and waist until standing upright. Pull shoulder back if rounded. With knees straight, lower kettlebell between feet by bending hips and twisting waist so shoulder of weighted side is turned forward. Allow hips to fall back and waist to bend as kettlebell approaches floor. Repeat. Perform exercise with opposite arm.


Begin with very light weight and add additional weight gradually to allow lower back adequate adaptation. Throughout lift, keep weighted arm and knees straight. Do not pause or bounce at bottom of lift or jerk weight from floor. Lower back may bend slightly during full hip flexion or it can be kept straight. If it is kept straight, Spine Extension becomes 'Static'. Do not lower weight beyond mild stretch throughout hamstrings and low back. Full ran ge of motion will vary from person to person depending on flexibility. See Dangerous Exercise Essay and Dumbbell One Arm Straight-leg Deadlift.

Force (Articulation)



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