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In this beginner series, we cover all of the most important kettlebell exercises, that give you the most bang for your buck.
The Deadlift is one of the most fundamental exercises in kettlebell training. It involves the “Hinge” which involves pushing the hips back, while the upper body leans forward in a straight manner. A proper Hinge is another fundamental human movement that pertains to kettlebell training. It is involved in almost all ballistic exercises.
When you set up the deadlift, you stand shoulder width apart over the kettlebell; making sure it’s placed inside your center of mass. Engage in the hinge, grab the kettlebell while bending your knees slightly (not pushing your hips forward) and then stand up, fully extending your hips and knees. Use the strength of your hips to lift the weight; not your back.
Muscles worked are the Hamstrings, Glutes, Lats and Spinal Stabilizers. Women can start with a 12 kg and men with a 16 kg. Since you are using your strongest muscles, you can upgrade the weight easily up to fairly heavy weights.
As a workout recommendation, you can try to do any of the deadlift variations shown in this video for 2 minutes per exercise which equals one set. If you’re short on time, try 1-2 sets. If you have enough time, shoot for 3-4 sets. Incorporate adequate rest after every set and aim for 2-3 deadlift workouts per week.
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