DOUBLE KETTLEBELL DEADLIFT

Description

Double kettlebell deadlifts are a great compound exercise that develop strength in a multitude of muscles. It will work your hamstrings, glutes and hips as well as working your shoulder muscles. The deadlift is a core exercise in strength training.

Step-by-step

1. Stand over two kettlebells of an appropriate weight for your fitness levels, with your legs spread slightly wider than shoulders width and with you toes pointing slightly outwards.
2. Keeping your back straight, head up and shoulders pushed backwards, reach down below you and grab a Kettlebell in each hand, ensuring you bend forward at the hips, rather than arching your back and bend your knees.
3. Keeping your arms straight, lift up the kettlebells using your legs and lats. Squeeze your glutes hard and straighten your legs, drawing your shoulders backwards at the top of the movement.
4. Lower the kettlebells back down in between your legs by hinging your hips and bending your knees.

Progression tips

It is crucially important that you keep your back straight at all times throughout the movement. Any forward lean must come from hinging the hips forward rather than bending the back. Keep your arms straight at all points throughout the movement. None of the upwards pull should come from your arm muscles. Keep the kettlebells close to your legs throughout the movement, as this helps to prevent any arching of the back. At the top of the motion be very careful not to hyper-extend your back, ensuring it remains straight at all times.