One of the fundamental movements in kettlebell training is the deadlift. While strengthening your
entire posterior chain the kettlebell deadlift also teaches us how to stay braced and engaged during
the movement. The tension we need to create for each pull and hold at the top of our deadlift carries
over to the same tension we need at the top of our kettlebell swing.
How to do it:
Stand so the kettlebell is directly under you, feet about shoulder width apart, a little more, or a little
less depending on you, and angle your toes out ever so slightly, about 10 degrees. The kettlebell
should be centered under you and lined up with your ankles.
While keeping your armpits squeezed and your shoulders away from your ears push your hips back
while keeping your spine long (hip hinge), and hook the kettlebell handle with your fingers (you can
look at the handle to grab it, but then bring your eyes forward). Be sure your hips are not above your
shoulders while in this position.
Keeping your upper body tight and spine long push through your heels and stand up while squeezing
your glutes. Stay braced at the top (as if getting ready for a punch), and do a quick exhale. Reverse the movement to lower the kettlebell aiming back towards your ankles. Don't let your shoulder blades
separate on the way down, keep your armpits tight and shoulders away from your ears. Complete 5 to 15 reps.
The kettlebell deadlift is a great exercise to include in your workout routine, and as you get stronger
with the movement adding heavy deadlifts right before kettlebell swings is a great way to strengthen
your posterior chain and the hip hinge pattern by first using it as a grind movement, and then as an
explosive movement. But, be sure your proficient in your deadlift before learning the kettlebell swing.
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Useful practical information and a workout or two...