How To Do A Kettlebell Deadlift with Proper Technique
The kettlebell deadlift is one of the most important exercises you will ever perform. It directly correlates to the most common everyday tasks, flexibility, creates motor patterns and helps you achieve desired results quicker than with any other workout. The reason for this is that it makes use of all muscles in the body. In the end, you will burn more calories, build more muscle, turn on the nervous system, and increase flexibility all at once.
Curls, leg extensions, and crunches combined never come close to what doing a deadlift will do for you. In addition, these workouts are bad for your joints as well as your posture. All you have to do is learn the basics and build up from there.
The deadlift is a strength phase lift and virtually every muscle in the workout is either holding steady in the stability phase or performing a strength movement. Kettlebell deadlifts are power phase lifts, so you want the motor patterns that are exact and consistent before you progress to that point.
The deadlift begins at the dead position. You will cannot lift to your potential unless you hold the weight very close to the neutral line of the bodyís gravity. Remember that you are attempting to make a heavy weight feel light. Most people start doing their deadlifts with the bell directly underneath them, which is great. However, once the set progresses they begin to put it progressively further in front of them thus shifting weight to their knees, which is not advisable.
You can do similar dumbbell and barbell movements with a kettlebell too even though the kettlebell provides a different stimulation. Here is the procedure for performing a kettlebell deadlift.
The right way to perform a kettlebell deadlift:
– Begin by standing with the feet slightly wider than shoulder width apart. Put the kettlebell on the floor some inches in front of the toes and in center line between the feet.
– Squat over the kettlebell as you bend your knees. On your hips and heels, rest your weight while you ensure that the back remains straight. Keep the core tight, your eyes looking forward, and your shoulders back all through the entire movement.
– Using both of your hands, grab the kettlebell. Ensure that the knuckles are facing forward while the palms are facing towards the ground. Ensure that your arms remain straight while you continue lifting the kettlebell towards the chest.
– Using your entire body, lift the kettlebell. You will begin to feel the movement in your legs, abs, lower back, and hips. Bend the elbows out to the side while you continue lifting the kettlebell towards your chest.
– Pause and slowly return the kettlebell to the starting position. Keep in mind that this is not a power training movement like the swing and snatch and you need to do the deadlift with control and caution.
The kettlebell deadlift is a workout that works best as a warmup and technique practice workout as opposed to an actual kettlebell exercise in a workout. The reason for this is that most people have no problems deadlifting a large weight and kettlebell deadlifts are a relatively easy task.
The best thing is to use the kettlebell deadlift as part of your warmup and choose the more difficult kettlebell movements to be part of your workout. You can also consider using the kettlebell deadlift to help you build up strength to perform the kettlebell swing and the kettlebell snatch much later.
In conclusion, the kettlebell deadlift is an amazing warmup workout. If you have always wanted to learn how to perform it properly, then this article will provide a wonderful guideline. Follow the guidelines provided in this article to perform kettlebell deadlifts in the right way.