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Hamstrings · Advanced

Dual Kettlebell Deficit Deadlift

Dual-kettlebell deadlift from a low stable deficit, increasing the start range only while spinal position and platform balance remain controlled.

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Dual Kettlebell Deficit Deadlift demonstration

Exercise overview

Training details

HamstringsGlutesQuadricepsLower BackForearms

Equipment

Kettlebell

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand on a low stable platform with one kettlebell outside each foot and your stance about hip width.
  2. 02Brace your trunk, hinge at your hips, and bend your knees enough to grip both handles.
  3. 03Use only the additional depth you can reach while keeping your spine neutral and shoulders level.
  4. 04Push through the platform and extend your hips and knees together to stand tall.
  5. 05Reverse the movement slowly and place both kettlebells below platform level without losing balance.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionKettlebell Deadlift

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Good MorningComparable substituteSingle-Leg Romanian DeadliftComparable substituteDumbbell Romanian Deadlift

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