Kettlebell Deadlift
The Kettlebell Deadlift primarily works the Erector Spinae, Gluteus Maximus, Multifidus, with secondary activation of the Rectus Femoris, Trapezius (Upper), Vastus Lateralis and stabilizer support from the Gluteus Medius, Rectus Abdominis, Transverse Abdominis. It is a kettlebell compound exercise at intermediate difficulty.
Lift two kettlebells from the ground to hip height by hinging at the hips.
| Equipment | Kettlebell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Hinge |
| Force | Push |
| Laterality | Bilateral |
| Primary | Erector Spinae, Gluteus Maximus, Multifidus |
| Secondary | Rectus Femoris, Trapezius (Upper), Vastus Lateralis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Erector Spinae (back)
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Multifidus (back)
Secondary Muscles
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Trapezius (Upper) (back)
- Secondary Muscle Vastus Lateralis (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Grasp kettlebell by the handle with firm grip. Execution: Push hips back while maintaining flat back, lowering torso toward floor. Drive hips forward to return to upright position. Repeat. Comments: Maintain control throughout movement to fully engage the Gluteus Maximus, Erector Spinae, Multifidus.
Alternative Exercises
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