The kettlebell deadlift is a great exercise for strengthening the entire back side of your body as well as activating the muscles on the front of your body. It's one of the best total body exercises for developing strength, power and building lean muscle. It also reverses the negative effects of sitting all day by forcing you to stand straight up with exceptional posture. The key is to perform the movement properly so as to avoid injury and get the most out of this exercise. Below is a step-by-step guide on how to safely perform a kettlebell deadlift.
1. Place the kettlebell between your ankles; this will ensure your center of gravity is over the kettlebell, knees don't slip forward and shoulders are kept down away from the ears. Get into an athletic position with your shoulders higher than your hips and your hips higher than you knees. Crush the handle of the kettlebell and try to snap it in half as if it were a branch. Forcefully, press your entire foot into the ground for more strength and stability.
2. Exhale through your teeth and stand straight up by driving your feet into the ground. At the top of the deadlift squeeze your glutes, contract your quads, keep your shoulders pulled down and brace your abs as if someone is going to punch you. Stay tight!
3. Inhale through your nose, push your hips back and return the kettlebell to between your ankles. Keep your form tight and stay appropriately tense between reps if you are doing more than 1 rep.