FitCiKettlebell Deadlift is a compound exercise targeting the back: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: glutes, legs, forearms. Equipment: kettlebell. Difficulty: beginner, suitable for beginners. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- Place the kettlebell directly between your feet, set shoulder-width apart.
- Hinge by pushing your hips back and grip the handle with both hands; keep your back flat and chest facing forward.
- Pull your shoulders back and keep your arms straight.
- Push through your heels and drive your hips forward to stand up straight.
- Squeeze your glutes at the top; do not overarch your lower back.
- Push your hips back again to lower the kettlebell to the floor under control.
Coaching tip
Hinge by pushing your hips back, and keep your back flat and chest facing forward throughout the entire movement.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pull-Up, Chin-Up
- Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.