Kettlebell Deadlift: A Beginner's Step-by-Step Guide

If I could teach every parent one strength exercise, it would be the deadlift. Not because it looks impressive, but because you do it dozens of times a day: picking a toddler up off the floor, lifting a laundry basket, hauling the buggy out of the boot. The kettlebell deadlift is the friendliest way to learn it. The weight sits between your feet, the movement is simple, and once you have it nailed, lifting things in real life becomes safer and easier. Here is how I teach it to beginners in my classes in Archway.

Check with your GP or physio first if…

Deadlifts are a great exercise for most people, including those with mild, everyday back stiffness, when they are taught well and built up gradually. But if you have a current back injury, sciatica, a hernia, are pregnant or recently postnatal, or have any medical condition you are unsure about, speak to your GP or physio before you start. After a baby, wait for your postnatal check, usually around 6 to 8 weeks after the birth. The NHS activity guidelines for adults recommend checking with your GP if you have not been active for a while or have a health concern.

What muscles does the kettlebell deadlift work?

• Glutes (your bum), which do most of the work to stand you up.
• Hamstrings, along the back of your thighs.
• Back and core, which hold your spine steady.
• Grip and upper back, from holding the bell.

In short, it trains the whole back side of your body, which is exactly the area that gets weak and tight from sitting, driving and carrying kids.

How to do it, step by step

1. Set up. Stand with feet about hip-width apart, the kettlebell on the floor between your feet, in line with your ankles.
2. Hinge. Push your hips back as if closing a car door with your bum. Let your knees bend a little. Your chest goes forward but your back stays long and flat.
3. Grip. Grab the handle with both hands. Shoulders pulled down away from your ears, like you are trying to put them in your back pockets.
4. Brace. Take a breath into your belly and tighten your tummy as if bracing for a poke.
5. Stand up. Push the floor away through your whole foot and drive your hips forward until you are standing tall. Squeeze your bum at the top. Do not lean back.
6. Lower. Reverse the movement: hips back first, then knees bend, bell back to the floor between your feet. Breathe out and reset.

Key cue: it is a hinge, not a squat. Your hips move mostly backwards and forwards, not straight down.

Beginner progression if the floor feels far away

Not everyone can reach the floor with a flat back on day one, especially if your hamstrings are tight. That is fine.

• Stage 1: hip hinge drill. Stand a foot away from a wall and push your bum back to touch it, keeping your back flat, then stand up. 2 sets of 10.
• Stage 2: raised deadlift. Put the kettlebell on a sturdy step or a couple of thick books so you do not have to reach as far.
• Stage 3: deadlift from the floor. As above.
• Stage 4: single-leg or staggered deadlift. Once you are strong and confident, put one foot slightly behind for balance and load the front leg more.

What weight should you start with?

The deadlift is one of the moves where most people are stronger than they think. As a rough guide, many women I coach start with 8 to 12kg and many men with 12 to 16kg, but this varies a lot with experience and health. Pick a weight you can lift for 10 smooth reps with a flat back, finishing with 2 or 3 reps left in the tank. If your back rounds or you feel it in your lower back rather than your bum and hamstrings, go lighter. My guide to what weight kettlebell to start with goes into more detail.

A simple 3-week deadlift plan

Do this twice a week after a 5-minute warm-up.

• Week 1: 3 sets of 8 deadlifts, rest 60 to 90 seconds. Focus purely on form.
• Week 2: 3 sets of 10, same weight.
• Week 3: 4 sets of 10, or go up a bell size and drop back to 3 sets of 8.

Pair it with goblet squats, push-ups and a plank for a quick full-body session. My post on kettlebell exercises for beginners has more moves to add.

Deadlift then swing: the natural next step

The kettlebell swing is basically a fast, explosive deadlift. Do not jump straight into swings until your deadlift is solid, because a sloppy swing can tweak your back. Once you can do 3 sets of 10 good deadlifts, my guide to the kettlebell swing for beginners shows you how to make the jump.

Stop if it hurts

Muscle tiredness in your bum and hamstrings is what you want. Sharp or shooting pain in your back or down your leg is not. Stop, put the weight down and get it checked by a GP or physio before you lift again.

Where a bootcamp class fits

Deadlifts are a regular part of my SYP Built To Last strength class, because they build the kind of strength that makes everyday life easier. With a maximum of 10 people, I can check every person’s hinge, adjust the weight and give you the right progression on the spot.

FAQs

Is the kettlebell deadlift good for beginners?

Yes. It is one of the best first strength exercises because it is simple, scalable and teaches you to lift safely from the floor. Start light and focus on a flat back and pushing your hips back.

What is the difference between a kettlebell deadlift and a kettlebell swing?

Both use a hip hinge. A deadlift is slow and controlled and the bell returns to the floor each rep. A swing is fast and powerful, with the bell swinging between your legs. Learn the deadlift first.

Should I feel deadlifts in my lower back?

You may feel your back muscles working, but the main effort should be in your bum and hamstrings. If your lower back aches or hurts, lighten the weight and check your hinge. If pain persists, see a GP or physio.

How many times a week should I do deadlifts?

Two sessions a week is plenty for beginners. That gives your muscles time to recover while you learn the movement.

Book your first class

The quickest way to learn a safe deadlift is with a coach watching. SYP Bootcamp classes are 45 minutes, indoors in a church hall in Archway N19, max 10 people, all levels, £15 a class. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would like a lifting programme built around your body and schedule, take a look at private personal training at SYP Fitness.

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.