After all, dead lift bars are usually seven feet long, and you need weight plates too. Kettlebelldeadlifts offer several advantages and benefits over other types of dead lifts.
That’s because it’s often easier to keep the weight over your base of support and closer to your body. They also teach you the techniques and skills you will need to progress safely onto barbell dead lifts.
With so many kettle bell dead lift variations to choose from, you can use any of these exercises to add variety to your workouts and eliminate weak points in your muscular development. This will help keep your workouts fresh and exciting and prevent boredom.
Here are seven of the best kettle bell dead lift variations and alternatives, all of which are perfect for home exercisers. If you want a stronger posterior chain, including a firmer butt, the Romanian kettle bell dead lift is the exercise for you.
Hold your kettle bell (s) in front of your thighs and stand with your feet roughly hip-width apart. Bend your knees slightly, but then keep them rigid for the duration of your set.
Push your hips back, hinge forward, and lower your kettle bells down the fronts of your legs as far as your flexibility allows. The one-legged kettle bell dead lift is useful for identifying and fixing left-to-right strength imbalances and is also good for improving your balance too.
Shift your weight over onto one leg and bend your weight-bearing knee slightly for stability. Working your obliques or waist muscles, you should also feel this exercise loading one leg more than the other.
Suitcase dead lifts teach you the safest way to lift a heavy weight off the floor — such as a bag full of groceries. Place your kettle bell on the floor and stand next to it, feet between hip and shoulder-width apart.
Straighten your arm, drop your hips, lift your chest, and pull your shoulders down and back. With your heels pressed firmly into the floor, and without rounding your back, stand up straight.
Kettle bell sumo dead lifts emphasize your inner and outer thighs, as well as your glutes. Step out wide, so your feet are roughly 1 ½ shoulder-widths apart, toes turned slightly outward.
Straighten your arms, lift your chest, drop your hips, and push your knees outward. That’s fine for building strength or muscle size, but not so good for developing power.
Power is your ability to generate force at speed and is an essential part of most sports. The sumo dead lift high pull kettle bell takes a familiar exercise and turns it into an effective power-building move.
Step out wide, so your feet are roughly 1½ shoulder-widths apart, toes turned slightly outward. Straighten your arms, lift your chest, drop your hips, and push your knees outward.
Note: You can also do this exercise using a normal dead lift stance and with two kettle bells instead of one. Most kettle bell dead lift exercises involve holding your weight down in front of or next to your legs.
Kettle bell good mornings still work the same muscles as the other exercises in this article but involve holding the weight in front of your chest. This is an excellent way to make a light kettle bell feel much heavier.
Hold your kettle bell by the vertical handles in front of your chest and just below your chin. Keeping the weight close to your chest, hinge forward from your hips.
Bend your knees slightly, push your butt back, and hinge forward from your hips. Note: This exercise can also be done with a kettle bell in each hand or using one arm at a time.
A few minutes of jogging or jump rope and some dynamic stretches and joint mobility exercises will do the job. This is an ideal solution for exercisers who don’t want to buy lots of additional weights.
Working the same muscles as barbell dead lifts, these seven kettle bell dead lift variations and alternatives will challenge your body and keep you fit, strong, and healthy, all in the comfort of your own home. Whether you usually do barbell dead lifts and can’t or want to learn how to do this crucial exercise properly, kettlebelldeadlifts will help.
Find out why if you only have time for one strength training exercise, let it be the dead lift: Please pin and share the 7 best kettle bell dead lift exercise variations you can do at home with your friends and family:
Even though I’m writing this blog post during a global pandemic, I’m not trying to scare you into working out with kettle bells. Once you’ve mastered the standard kettle bell dead lift, you can begin training with a number of exciting variations.
Now we can unevenly load the body—for greater core engagement—by learning two different one-arm kettle bell dead lift techniques. Make sure that you don’t lean or rotate toward the kettle bell as you move in and out of your hip hinge.
Stay square all the way through the movement and don’t lean or rotate toward the kettle bell. Again, grabbing the kettle bell with one hand will improve your grip strength and the offset load will really engage your core.
The kettle bell staggered stance dead lift is a unique variation because you use one hand—and also load one leg more than the other. The kettle bell single leg dead lift improves balance and is great for your feet and ankles.
You can hold the kettle bell in the opposing hand, or on the same side as the working (standing) leg. Watch this video for demonstrations of each kettle bell dead lift variation mentioned in this post.
Ryan Monowitz, ROC II lives in Maryland with his wife and two dogs. When he’s not telling his dogs to stop chasing squirrels, Ryan enjoys spreading the ROC message and teaching others how to train with kettle bells.
He’s got a 90-day kettle bell transformation program that helps busy adults lose 10-15lbs., shed their spare tire and build lean muscle so that they look great naked and move like they did in their 20s. The dead lift kettle bell activates most of the muscles in the body and relies on the posterior chain consisting of the Glutes, Hamstrings and Back Extensors.
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 more muscle mass you can use when you exercise the more energy (or calories) are required to fuel that movement. Push the hips backwards maintaining a flat back Keep your weight back on your heels and chest up Allow the kettle bell to lower to the floor with a straight arm Pause at the bottom of the position Drive your hips forwards and stand tall Squeeze your buttocks tight and don’t lean backwards
The dead lift kettle bell 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. 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. You will need good balance and core strength in order to complete this exercise correctly.
It is possible to really overload the one leg with this exercise and is great for more athletic strength. Benefits — a great beginner workout that teaches the basic dead lift movement pattern.
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.
Variations — the shoulder taps can be replaced with Push Ups, Cross Body Mountain climbers or regular front planks. Benefits — a cardio based workout that keeps the heart rate up throughout.
Variations — swap out the Fast Mountain Climbers for Squat Thrusts or even Burpees, if you are at that level. The side plank hits the core in a totally different direction than the dead lift so a great combination.
Benefits — great workout for stabilization, the suitcase dead lift is like a dynamic side plank so excellent for the core. The goblet squat adds a little extra load onto the legs and buttocks.
Variations — if your squat is strong then you can progress to the static or dynamic lunge with or without a kettle bell. The suitcase dead lift works on the core muscles at the side of the body and the squat thrust on the front.
Variations — switch the Squat thrusts for Burpees or Fast Mountain Climbers. Suitcase Dead lift Two Kettle bells x 10 T Push Ups x 10 Repeat 3 times
Benefits — using two kettle bells means that you can dramatically increase the demands on legs and buttocks. Variations — try using different weights in the left and right hand, this will add further stabilization demands and improve core strength.
Benefits — strengthens the sling system that runs from shoulder to opposite hip via the core muscles. This workout will highlight core weaknesses, if so more time should be spent on the weaker side.
Variations — once mastered you can progress the depth of the exercise by standing on a low box allowing the kettle bell to fall lower than the foot Variations — add further stabilization challenges by holding different sized kettle bells in the right and left hand.
The kettle bell dead lift is a fundamental movement pattern that relies on the muscles of the legs, buttocks and back. 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.