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Upper Legs · Kettlebell
Single Kettlebell Deadlift
Single Kettlebell Deadlift is an intermediate compound strength exercise that works the glutes (upper legs), with the lower back, core and forearms assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Lower Back · Erector Spinae
- Core · Rectus Abdominis, Obliques
- Forearms · Brachioradialis
How to do Single Kettlebell Deadlift
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand in front of your body. Keep your back straight and shoulders back.
- Bend at your hips and knees to lower the kettlebell towards the floor, keeping your back flat.
- Push through your heels to return to the standing position, extending your hips and knees.
- Squeeze your glutes at the top of the movement, then lower the kettlebell back down in a controlled manner. Repeat for the desired number of repetitions, then switch to the other hand and repeat.
Form tips
- Exhale as you lift the kettlebell and inhale as you lower it.
- Ensure your knees do not cave inward; keep them aligned with your toes.
- Focus on hinging at the hips rather than bending at the waist.
Single Kettlebell Deadlift alternatives
More glutes exercises
Single Kettlebell Deadlift FAQ
What muscles does Single Kettlebell Deadlift work?
Single Kettlebell Deadlift mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus, Biceps Femoris and Semitendinosus). The lower back, core and forearms work as secondary muscles.
What equipment do you need for Single Kettlebell Deadlift?
You need a kettlebell.
How many sets and reps of Single Kettlebell Deadlift should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Single Kettlebell Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Single Kettlebell Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Single Kettlebell Deadlift?
Other exercises for the glutes include Plate Deadlift, Barbell Deadlift, Barbell Coan Deadlift and Barbell Sumo Deadlift.
For developers
Use Single Kettlebell Deadlift in your app
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