DEMONSTRATION
EXPLANATION
Overview
An important lift for any training program and the technique used to pick up the kettlebell from the floor for many kettlebell exercises.
Teaching Points
- Stand with feet slightly wider than shoulder width apart
- Point the toes out slightly
- The kettlebell will be positioned between your feet
- Keep a neutral spine
- Hinge at the hips whilst looking straight ahead
- Grasp the kettlebell with two hands
- Inhale into the belly and keep the core braced
- Drive through the hips, and squeeze the glutes until your body reaches full extension
- Exhale at the top
Alternative Options
Romanian deadlift
Sumo deadlift
Suitcase deadlift
Common Problems & Solutions
Error: Leaning too far forward
Correction: Sit back on the hips and keep the weight on your heels with your chest facing forwards.
Error: Over extending at the top of the movement.
Correction: Finish the movement with your ankles, knees and shoulder in a perpendicular to the floor.
Error: Losing neutrality through the spine
Correction: Keep your chest up and shouldders back.
Error: Looking downwards
Correction: Look 5-6 feet in front or towards the horizon.
Primary Muscles
Gluteal muscles, hamstrings, quadriceps erector spinae, trapezius, core.
