Kettlebell Deadlifts are an effective exercise for strengthening the posterior chain, some of the biggest and strongest muscles in the body: back, glutes, hamstrings, and calves.
A strong posterior chain is critical for runners, as these muscles are what push you forward with each stride. They also work to stabilize the knee joint, extend the hip joint, and strengthen and straighten the spine (especially important for chronic sitters).
How to perform a KB Deadlift:
- Stand with your legs hip-width to shoulder-width apart, placing the kettlebell between your feet. The knee should align with your forward-facing feet.
- Flex your hips and knees and push you butt backward to grasp the handle of the kettlebell.
- Look straight ahead, flatten or slightly arch your back, stabilize your core, press through your heels to lift the kettlebell along the front of your shins by extending the knees and hips. Lift until your body reaches full extension then return to starting.
It is important to master the movement before adding significant weight or transition to a barbell deadlift. Recruiting the correct muscles to fire correctly, with good form, is most critical to remain healthy and injury-free.