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

  1. Stand with feet slightly wider than shoulder width apart
  2. Point the toes out slightly
  3. The kettlebell will be positioned between your feet
  4. Keep a neutral spine
  5. Hinge at the hips whilst looking straight ahead
  6. Grasp the kettlebell with two hands
  7. Inhale into the belly and keep the core braced
  8. Drive through the hips, and squeeze the glutes until your body reaches full extension
  9. 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.