Deadlifts for Single Parents: Learn the Hinge at Home

Think about how many times a day you bend down and pick something up. The car seat. The toddler who has gone floppy on the pavement. The laundry basket, the shopping, the scooter that has been abandoned halfway home. When you are the only adult in the house, nobody else does any of that lifting. That is exactly why I think deadlifts for single parents are one of the most useful things you can learn. A deadlift is just picking something up off the floor properly, and getting good at it protects your back for every lift you do as a parent.

Why deadlifts for single parents make so much sense

The deadlift trains the hip hinge: pushing your hips back while keeping your back long, then driving them forward to stand up. It works your glutes, hamstrings, back and grip all at once. Many solo parents I coach have achy backs not because they are weak, but because they lift everything by rounding forward from the waist, often in a rush. Learning to hinge changes that.

The NHS recommends strength exercises on at least 2 days a week, and a deadlift pattern covers a big chunk of your body in one move. If you already get niggles from carrying little ones, my post on back pain from lifting kids is worth reading alongside this one.

Step 1: learn the hinge with nothing in your hands

Start with the “hip to wall” drill. Stand with your back to a wall, heels about a foot away from it. Soften your knees and push your bottom back until it touches the wall. Your chest tips forward, your back stays long, your shins stay roughly upright. Then squeeze your glutes and stand tall.

• Do 3 sets of 8 slow reps.
• Once that feels easy, shuffle your feet a few centimetres further from the wall.
• Keep your neck in line with your back. Look at the floor a metre or so in front of you, not up at the ceiling.

A broom handle is a great teaching tool here. Hold it along your spine so it touches the back of your head, between your shoulder blades and your tailbone. If any of those three points lose contact as you hinge, your back is rounding.

Step 2: the backpack deadlift

Grab a kid’s school backpack and put a few heavy books or a couple of bags of rice in it. Stand with your feet hip-width apart and the backpack on the floor between your feet.

1. Hinge back like you practised against the wall until you can grab the handle or both straps.
2. Squeeze your armpits as if you are holding a newspaper under each one. This switches on your upper back.
3. Take a breath into your belly and brace as if someone is about to poke your tummy.
4. Push the floor away with your feet and stand tall. Finish with your glutes squeezed, not by leaning back.
5. Lower it by pushing your hips back first, then bend your knees once the bag passes them.

Do 3 sets of 10.

Step 3: the kettlebell deadlift

When the backpack feels easy for 3 sets of 12, a kettlebell is the next step. It sits neatly between your feet and the handle is the perfect height for most people. My guide on the kettlebell deadlift for beginners goes deeper on technique, and there is a separate post on what weight kettlebell to start with if you are about to buy one.

Most of the mums I coach start around 8 to 12kg, most dads around 12 to 16kg. That is a guide, not a rule. Pick a weight you can lift for 10 clean reps with 2 reps left in the tank.

Step 4: progressing towards proper deadlifts

Once you can do 3 sets of 10 with a heavy kettlebell, you have options:

• Single-leg deadlift: hold the kettlebell in one hand and hinge on one leg, the other leg lifting behind you. Hold a door frame with your free hand at first. Brilliant for balance and much harder than it looks.
• Barbell deadlift: best learnt with a coach watching. If you get to this point, a few sessions with someone who can see your form from the side is money well spent.

A 4-week home plan that fits around the kids

Two short sessions a week. Each one takes 10 to 15 minutes, so it works after bedtime, during a nap or while they watch one episode of something.

• Week 1: hip to wall drill, 3 x 8. Broom handle hinge, 3 x 8.
• Week 2: hip to wall, 2 x 8. Backpack deadlift, 3 x 8.
• Week 3: backpack deadlift, 3 x 10, a little heavier. Add 3 x 10 glute bridges.
• Week 4: kettlebell or heaviest backpack deadlift, 3 x 10. Single-leg hinge holding a chair, 2 x 6 each side.

Rest about a minute between sets. Keep the weight out of reach of little hands when you are not using it.

The stop-if-it-hurts rule

Muscles working hard is fine. Your glutes and hamstrings might feel it the next day. Sharp pain, pain that shoots down a leg, or a back that feels worse after a session is not fine. Stop, go back a step and get it checked. If you have current back pain or a past back injury, speak to your GP or a physio before starting. The NHS page on back pain explains when to get help and when to see someone urgently.

Where a bootcamp class fits in

Home practice is great, but nobody can see your back from behind when you train alone. That is one of the things I watch most closely in my classes. In the SYP Built To Last strength class we spend real time on the hinge, with kettlebells in a range of weights, so you can find the right one without buying five at home. For more ideas on making exercise work as a solo parent, start with my main guide to single parent fitness.

FAQs

Are deadlifts bad for your back?

Done with good form and a sensible weight, deadlifts strengthen the muscles that support your back. Problems usually come from lifting too heavy too soon or rounding your spine. If you already have back pain, check with a GP or physio first.

Can I do deadlifts at home without weights?

Yes. Start with the hip hinge using no weight, then use a loaded backpack. You can build a lot of strength before you ever need a kettlebell.

How often should a beginner deadlift?

Twice a week is plenty for most beginners. Leave at least a day between sessions so your hamstrings and back can recover.

Book your first class

If you get a free evening or a morning when the kids are with family, come and learn the hinge with me in person. SYP Bootcamp runs 45-minute small-group classes in Archway N19, max 10 people, £15 a class, indoors and suitable for all fitness levels. Book your £15 class here or call or WhatsApp me on 07301 512215. If you have an old back injury and want every lift checked one to one, have a look at my injury-safe personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.