Hamstrings
Kettlebell Deadlift
4 × 8–12 · Beginner · Kettlebell
How to do it
- Place a kettlebell between your feet, stand with feet hip-width apart, and point your toes very slightly outward.
- Push your hips back, grip the handle with both hands, and pull your shoulders down away from your ears.
- Drive through your whole feet, extend your hips and knees together, and stand tall with the kettlebell hanging at arm's length.
- Hinge your hips back again, lower the kettlebell between your feet with a flat back, and reset fully before repeating.
Coach tip: Think about pushing the floor away rather than lifting with your back. The kettlebell should travel straight up, close to your shins, on every single repetition.
About this exercise
The hamstrings cross both the hip and the knee, which makes them central to sprinting, lifting and knee health. Training them balances quad-dominant legs and protects against strains.
Primary muscles
Hamstrings — biceps femoris, semitendinosus, semimembranosus
Also working
Glutes, calves, spinal erectors
Common mistakes
- Rounding the back to reach further instead of hinging at the hips
- Bending the knees too much and turning the movement into a squat
- Dropping the weight quickly instead of resisting the stretch
Form & safety — A stretch sensation in the back of the thigh is normal; sharp or joint pain is not. Warm up with light sets before working weights.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.