Deadlifts are one of the most efficient exercises out there, with KB deadlifts rocking the at-home-training scene. That said, even if you’re in a barbell-clad gym, there are plenty of reasons to pick up a kettlebell and learn how to do a kettlebell deadlift.
The staggered-stance KB deadlift is unique in that it unilaterally loads the body, increasing engagement through your stabilizing muscles—but without risking the poor form, hip misalignment, and wobbling that typically accompanies single-leg KB deadlifts. Plus, by focusing on one leg at a time, you’re able to more heavily load each leg’s glutes and hamstrings without actually having to find a heavier weight.
RELATED: Deadlift Benefits
Learn How to Do a Kettlebell Deadlift with a Staggered Stance
Stand tall with your feet hip-width apart, and a kettlebell in one hand with an overhand grip. Step your opposite leg about a foot behind you, and position that leg on the balls of your foot. Your front foot should be holding about 60 to 75 percent of your weight. Your back leg is there to help you balance as you move through the KB deadlift. Brace your core to minimize any dip in your lower back and maintain a neutral spine. Engage your lats to pin your shoulders in place. This is your starting position.
From here, push your hips back, allowing your front knee to slightly bend as you skim the weight down the front of your leg. Keep your head and neck in line with the rest of your spine as you do so.
Lower until the KB handle lowers past your knee, or you feel a gentle stretch in that leg’s hamstring. Keep the weight pulled in close to your body. When you reach this point, pause, then drive through your planted heel to raise back up to a tall standing position and lock out your hips. Imagine there’s a string pulling the crown of your head toward the ceiling.
Do all reps, then repeat on the opposite side. That said, you can always alternate sides, too!
That’s it! How did it feel? The goal during the staggered-stance KB deadlift is to feel a stretch in your planted leg’s hamstrings as well as activation in your glutes and the sides of your hips (gluteus medius and minimus). You should also feel your core, lats, and grip working.
Tip: These staggered-stance KB deadlift instructions involve performing the eccentric, or lowering phase, of the exercise, and then the concentric phase. However, if you’re performing high-load sets (6RM or higher), completing the concentric phase first, starting from the floor and returning the KB to rest on the floor at the end of each rep, can help you reset between reps to ensure that form doesn’t break down. Doing this requires either a high degree of hamstring mobility or the ability to rest the KB a few inches off of the floor on a low step or box.
Now that you’ve learned how to do a kettlebell deadlift with a staggered stance, check out more exercise video tutorials.
K. Aleisha Fetters, CSCS, is a leading fitness expert and certified strength and conditioning specialist, training people around the world as an online personal trainer for women and men. She contributes to top magazines and publications including SELF, Women’s Health, Men’s Health, Men’s Journal, US News & World Report, and more. Her books include Give Yourself MORE and Fitness Hacks for Over 50.