The main reason for practicing this exercise before exercises like the Kettle bell Swing is because motor control, mobility and correct muscle activation must all work together in order to maximize effective movement and minimize the risk of injury. It is the big hitter of movements and fundamentally helps us lift heavy objects from the floor using the power of the legs, buttocks, back, and core muscles.
Quadriceps Hamstrings Glutes Adductors Erector Spinal Trapezium Lower back Forearms Core There are many other stabilizer muscles worked with the KB dead lift but these are the big prime movers.
As you lift from the floor you are pulling the weight up using the power of the Glutes and Hamstrings while keeping the back in an isometric position with the strength of your core muscles. In an age where we spend a lot of time sitting and leaning forwards the KB Dead lift helps counteract this posture and pull everything backwards, opening up the chest and shoulders.
The deadliftkettlebell focuses on movement from the hips while keeping a flat and isometrically (statically) maintained lower back. The knees should bend as you reach down to pick up the kettle bell but the hips should be forced backwards with the weight on the outside of the feet and onto the heels.
By concentrating on the distribution of weight over your feet you will feel the activation up and into your Glutes (buttocks). Keep a good grip on the kettle bell to help correctly activate your shoulder stabilizers.
You can practice the Dead lift with kettle bells of various weights, ironically many people find using a heavier weight enables them to better feel the Glutes and Hamstrings working and forces better activation through the lower half of the body. Use two boxes, one under each foot with a gap in between for the kettle bell to be lowered closer to the floor.
Lifting the kettle bell from the side rather than between your legs puts additional demands onto your core stabilizers. Using two kettle bells for the suitcase dead lift does increase the demands on the legs and buttocks but it also reduces the core stabilization that you get with the one handed variation.
First you would perform the kettle bell row while leaning forwards with a flat back and then stand tall to complete the dead lift movement. The single-handed dead lift is pulled from between the legs which naturally puts the torso into a slight rotation and increases cross body core activation.
If you start to snap your hips though at the top of this exercise it is also great preparation for the kettle bell swing. If you want to learn to connect the top of the body to the bottom via the core muscles then this is the exercise for you.
The slingshot movement is added as active recovery so the kettle bell is not put down between circuits and the heart rate is kept up. Again great for the beginner who is improving their core stabilization and looking to get strong on their hands for push-ups etc.
The suitcase dead lift works on the core muscles at the side of the body and the squat thrust on the front. Add in the extra cardio and strength benefits and it’s a great workout all around.
Often referred to as a posterior chain exercise because its works the muscles of the back line. The dead lift works more into the back of the body whereas the squat has more emphasis on the front and the quads.
It correlates directly to the most common of everyday tasks, creates motor patterns, flexibility, and also helps people see the results they want faster than any other exercise. Crunches, leg extensions and curls combined don’t even come close doing what this lift will do for you, and honestly, they’re bad for your posture and for your joints.
Remember, the dead lift movement starts moving hips back, not knees forward. The idea is to start developing strength in the glutes and hamstrings through a full range of motion.
Feel the mid and lower back muscles having to stabilize more, the deeper you go. Feel the glutes and hamstrings shorten on the way up, tight in the pelvic floor.
No need to bend the arms at the elbows, or shrug at the end, shoulders should be back and down. Develop this motor pattern until the breathing and movement is consistently flawless.
This quick guide will help users utilize their kettle bells so that they can get the most out of their workout and gain lean muscle naturally. This is easier for beginners who might not be strong enough to lift a bar with weights attached to it fully.
This allows you to build strength in your hamstrings and glutes through doing the exercise with a full range of motion. 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.
Make sure that you practice these exercises to ensure that your muscles will grow faster and more naturally. I started the program with a max dead lift of 330 lbs.
Favor heavy weights, lift them explosively, and do not rush the clock. To put together a power cycle such as the one above, work back from the heavy double you plan to pull in eight to twelve workouts.
Learn the intricacies of barbell programming, along with the professional technique in the squat, dead lift, and press, at an NFL Course or NFL Certification. In the strength and conditioning world, we frequently hear that quality is more important than quantity regarding train...