Kettlebell Kings Blog

Kettlebell Foundations: Kettlebell Deadlift Progressions

Posted by Kettlebell Kings on Aug 16, 2017 4:36:38 PM

We are excited to work with Dough Fioranelli, owner of Rise Above Performance Training on a super informative series about hardstyle kettlebell movements. There are essentially two different schools of thought in kettlebell training and both are great, we have covered a number of Kettlebell Sport type movements and will be working to bring you more of the hardstyle movements which most people are familiar with. In the first part of the series, Doug goes through an awesome progression of Kettlebell Deadlifts and variations designed to improve your overall lift and performance. Doug created and awesome video demonstration and explanation of all the movements which you can watch below!

By Doug Fioranelli

There are two prominent types of kettlebell training that serve the trainee with two completely different purposes.  The first type of training you have seen all over Facebook; athletes moving those different colored bells overhead for five to ten minutes sets often having the look of pain on their face.  The other type reflects a much more common training setting where moving an iron ball with a handle might seem a bit foreign to the new trainee from traditional weights and machines. 

The latter reflects a more hardstyle or foundational form of kettlebell training and, in my opinion, is the most suited for new trainees, athletes, coaches and trainers looking to learn and teach others.

In this Hardstyle Series for Kettlebell Kings I will completely breakdown all of the essential kettlebell exercises in article and video format so you can add this tool, with confidence, to your training arsenal and achieve the results you are looking for.

For this first installment, we are going over the foundational kettlebell deadlift.

Proper Set Up and Patterning:

The hardstyle deadlift is one of my favorite exercises for many reasons.  First, I believe the set-up is much easier to achieve than a traditional barbell deadlift because the kettlebell can sit easily between your feet whereas the barbell deadlift is in front of the body and maintaining proper back alignment during the set- up is much more difficult, especially for the new trainee.

Secondly, it is a great way to teach someone how to hinge at their hips which has many benefits including: increased glute and hamstring activation for muscle building and proper hip drive which is important for proper execution of other kettlebell movement as well as enhanced sports performance.

  • Set the kettlebell on the floor in-between your knees and ankles with a slightly wider-than-shoulder-width stance.
  • Grab the handle firmly and connect your biceps to the side of your body to set your back so it is straight with your chest up, shoulder blades together and lower back arched (not rounded) and head neutral with the chin slightly retracted.  If you visualize a clock you want your head positioned at 10 o’clock and your hips at the 4 o’clock position.
  • Anchor your feet firmly into the ground, tighten your core, squeeze your glutes and drive the body up by pushing the floor away with your feet until you are standing up straight with your hips underneath you at the top.

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Topics: Kettlebell Movements, Deadlifts, Hardstyle Training, Kettlebell Foundations