We've partnered with our friend Jake Casey from Intent Fitness Systems who is an Onnit certified instructor to go over how to Kettlebell Deadlift. A safe way to get into a hinge position is important when we are talking about picking things up off the ground such as a kettlebell, your friend's couch, the mini-fridge in the garage, anything like that. Getting into a safe position to move weight safely is key.
First, let's go over some kettlebell anatomy:
Bottom
Bell
Horns
Handle
Now that you know a little more about the kettlebell, let's go over how to pick this thing up!
POSITION - LEGS:
Line the balls of your feet up with the kettlebell horns
Soften your knees a bit while isometrically driving the knees out to activate your quad muscles
POSITION - UPPER BODY:
Keep your chest nice and tall
Superman; pop your imaginary buttons off your shirt; drive your shoulders back, squeezing your scapula together
Pop the booty back into a posterior pelvic tilt
HINGE DOWN TO GRAB THE KETTLEBELL:
Arms extended down
drop straight down, driving the hips back like your trying to get your whole butt on the back window of the bus
Keep your head neutral to your spine
If you can't reach the handle, squat down just a bit, but keep your shoulders above your hips and your weight on mostly on your heels
LIFT THE KETTLEBELL UP:
Take a deep breath in
Pressurize your upper-body
Drive your hips straight forward
Lift the kettlebell straight up
LOWER THE KETTLEBELL:
Keep a strong grip on the kettlebell while also keeping the "superman"
Drop straight down, driving the hips back, lowering the kettlebell down in between the balls of your feet.
Keep your head neutral for an optimal spinal position
Try this out in your next workout session! Thanks for reading!