Doing kettle bell dead lifts help users create dominance in their posterior chain. You'll see great results when conducting basic dead lifts, and your body will be competent enough to work with higher weights once you understand the form correctly.
One common error with this alternative dead lift is that people lean to the side to pick up the kettle bell. If you aren't flexible enough to reach the ground without the need to lean sideways, you'll have to elevate the kettle bell on a plate or a stop.
Start by keeping your feet in a narrower position than your shoulders Toes planted forward Hinge at your hips; your knees shouldn't be past your toes Reach for the kettle bell Load up your lats for added support Maintain a neutral spine with your eyes towards the horizon Press your body through the floor and end by standing up Begin with your feet in a narrow position The bells have to be placed on the outside of each of your feet Place your working foot on solid ground Use your toes for your nonworking foot Inhale through the nose Reach for the kettle bell by having a neutral grip on each side Load your lats Keep your head straight when pulling up with the kettle bell Lock up your glutes, press your body to the floor and stand back up via a tension breath.
Doing so allows you to get the right balance and alignment, and helps your body not rush into the sticking point through the exercise. Place one foot on the ground Extend on the other foot behind you using a straight leg Place the bell right under you and begin inhaling through the nose Tense your glute on the working side of your body Hinge through the hips Start to reach and grab the bell Press your body through the floor and begin standing back up
Make sure that you practice these exercises to ensure that your muscles will grow faster and more naturally. It involves a hip-hinge movement that helps in building size and strength in your posterior chain.
You can use it as part of your hip or hamstring exercise routine or as an alternative to barbell dead lift. It keeps your back in an isometric position (the length of the muscles does not change after contraction) and improves posture.
KettlebellDeadliftKettlebell SwingMovement Involves A continuous controlled motionExplosive motion to send the KB up to the shoulder height Muscles Worked Hips, hamstrings, quads, back, ships, hamstrings, lats, abs, and shoulders Weight Used Performed by lifting heavier weights (50-70 lbs)Done by swinging lighter weights (35-45 lbs) Start by placing a kettle bell (weighing about 50-70 lbs) between your feet, while standing in dead lift stance. Slightly bending your knees, hinge at your hips to push your body backward and grab the KB by its horns.
Drive your hips forward and push your feet into the floor to lift the kettle bell off the ground. Make sure to keep the shoulders slightly above your hip height while grabbing the kettle bell with both hands.
Muscle Groups: Hamstrings, Glutes, Erector Spinal, Quadriceps, Forearms Begin to extend the hips and knees as you start to pull the kettle bells off the floor
Keeping your back straight, continue to pull the kettle bells up as you complete your hip and knee extension Do not try to jerk the weight off the floor; keep your body position tight for a controlled pull
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This time around we’re going to be using kettle bell, barbells, and some body weight exercises at each training session. When people combine training tools they often make things way too complicated.
It is always a good idea to keep training programs simple by focusing on the essentials and discarding the nonessential. For example, at the gym I go to I can get in a highly effective fully body workout that covers: dead lifts, kettle bell swings, bench presses, rows, and dragon flags for the core in less time than it takes many of the members to go through their arm specialization programs.
Focusing on the basic compound moves that have been proven to be effective by the strongest men and women is the way to go. Kettle bell ballistic work will be used to fire up the nervous system as well as effective finishers for conditioning.
In addition, kettle bells will be used to build a strong core, shoulder stability, upper body pressing and pulling power, and active recovery. I like to swing the bells outside the knees as this loads up the legs more for my body type.
This is a great tip I picked up from elite strength coach Mark Philippe. The dead lift is an effective measure of full-body strength and one of the most productive exercises you can do.
It makes sense to focus on the dead lift early in the workout so you can put in a solid effort. Cycling the intensity each week is a good way to avoid burning out.
This is a modified version of Jim Gender's excellent 5-3-1 program. It is beneficial to focus on singles for dead lift work as you reset before each rep and really learn how to develop the skill of starting strength.
When you do multiple reps with the dead lift, the technique starts breaking down quickly especially when intense training loads are used. Adrenaline has kicked in from the previous exercises, especially the dead lift or back squat.
The kettle bell military press is great for building strong shoulders and triceps. Each arm can find its own pathway and the off centered kettle bells pull the weights behind the head for a strong lockout.
If you get ten reps each side move up to heavier kettle bells. One-arm KB Swing 3×15 each side (45-second breaks) great way to loosen up after a heavy day of Dead lifting.
One-arm Kettle bell Snatch 3×10 each side (excellent exercise to fire up the nervous system and get warmed up for heavy training. Weighed Pull-ups 3×5 (one-minute breaks) Pull-ups are hard to beat for building strong lats, biceps, and the upper back.
Use a medium width grip to avoid shoulder issues. Always have a good spotter when bench pressing or work in a squat rack with safety bars in place.
The windmill is excellent for building a strong torso as well as enhancing shoulder stability and flexibility. Make sure that the kettle bell is fully locked out during the entire duration of the set.
While kettle bell front squats are not ideal for building serious size and strength, they are outstanding for conditioning and active recovery. They will feel great the day after heavy dead lifting and are also excellent for reinforcing proper squat technique.
In addition to being a great exercise to fire up the nervous system, the double kettle bell snatch is also technically demanding and works best at the beginning of a workout. Squat just past parallel on each rep. Make sure to get a good range as stopping too high will force the knees to put on the breaks.
If you hit eight reps each side then move up to a heavier set of kettle bells. Superb exercise for building up the back and balancing bench press work.
Then again most trainees are weak so take a page from me and avoid following the masses. In week one, work up to one all-out set with as much reps as you can with 85% of your estimated one-rep max.
The handing leg raise in an outstanding core exercise. Double Kettle bell Swing 5×5 (one-minute breaks) (nervous system booster)
The kettle bell TGU is an effective core exercise and good for shoulder stability as well. Hold two kettle bells like suitcases and do low position-walking lunges across the floor.
Move up to heavier kettle bells if you hit twelve reps on each side. There you have it, a fun and effective way to work kettle bells into a barbell program for size and strength.
Remember to always focus on the basic compound exercises that work. Variety is important but don’t try to confuse the muscles by doing moronic exercises with zero benefits.
This is a kettle bell AMAP workout which means you determine how many calories you burn based on the number of rounds you complete. A 6-move kettle bell workout to strengthen the legs, butt and abs.
TRAINER TIP: You don’t have to have a kettle bell at home to complete this workout. These single-sided kettle bell leg exercises are also really effective for engaging the deep core and ab muscles.
Regardless of the name, this 30-minute kettle bell workout targets the legs, butt and abs. Your goal is to complete all six kettle bell exercises as many times as possible in a 4-minute timeframe.
I’m pretty competitive by nature, so I love challenging myself to see how many rounds I can complete. I love that the AMAP format provides you a different way to measure growth other than what you see on the scale.
Meaning if you’re sore, pregnant or postpartum, you can scale the workout to what your body needs. You determine how many calories you burn based on the number of rounds you complete.
I personally burned 400+ calories while filming this kettle bell workout. I’ll coach you through this kettle bell workout, providing form cues and modifications for all fitness levels.
Add the warm up and cool down and you have a full 30-minute workout. Note, the power to press the kettle bell or dumbbell overhead is coming from the legs.
Personal Trainer Tip: If your kettle bell is too heavy for this exercise, or if holding a kettle bell in the front rack position is uncomfortable for your wrist; substitute one heavy dumbbell. Targets: The entire lower body — glutes, quads, hips, hamstring, abs and core.
Personal Trainer Tip: Note, your legs and core strength are doing the work to swing the kettle bell up to shoulder height (not the upper body). Keep your arms long and loose while squeezing your shoulders blades together and engaging your core.
With a slight bend in your knees and body weight in your heels, hinge your hips and butt back towards the wall behind you. Then drive through your heels, snap your hips forward, squeezing your core and glutes, to send weight swinging upward from quads.
As the kettle bell begins to descend, let the weight do the work as you prepare for the next rep. Again shift your weight back into your heels while hinging at the hips and loading both hamstrings and glutes. Targets: Legs, butt, quads, lower abs and core.
Personal Trainer Tip: If you don’t have a chair or bench, or don’t want to add a level-change: perform a reverse lunge, stand, reverse lunge, knee drive. Personal Trainer Tip: Make this a low impact exercises by taking out the front/back hop and just performing kettle bell dead lifts.
Personal Trainer Tip: Kettle bell beginners should stagger their stance for the single leg dead lift. This is your ‘core burnout’ exercise; you’ll feel every muscle in your abs fire up to support you.
Personal Trainer Tip: Modify by bending at the knees or dropping one leg at a time.