How to Kettlebell Deadlift

Updated: Jun 9

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!


  1. Line the balls of your feet up with the kettlebell horns

  2. Soften your knees a bit while isometrically driving the knees out to activate your quad muscles


  1. Keep your chest nice and tall

  2. Superman; pop your imaginary buttons off your shirt; drive your shoulders back, squeezing your scapula together

  3. Pop the booty back into a posterior pelvic tilt


  1. Arms extended down

  2. drop straight down, driving the hips back like your trying to get your whole butt on the back window of the bus

  3. Keep your head neutral to your spine

  4. 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


  1. Take a deep breath in

  2. Pressurize your upper-body

  3. Drive your hips straight forward

  4. Lift the kettlebell straight up


  1. Keep a strong grip on the kettlebell while also keeping the "superman"

  2. Drop straight down, driving the hips back, lowering the kettlebell down in between the balls of your feet.

  3. Keep your head neutral for an optimal spinal position

Try this out in your next workout session! Thanks for reading!

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