The Basic Deadlift is a familiar movement pattern most commonly performed with a barbell. If you are looking to improve your athleticism, sprinting power, total-body strength, whilst developing a powerful back then you need to include the deadlift in your training programme.
The Basic Deadlift will build fantastic posterior chain strength, muscular endurance as well as core conditioning and power.
1. Stand over the kettlebell. Squat down and place both hands on the handle. Keeping your back straight come to a standing position. Make sure you have a quadruple extension – ankles, knees, hips and torso. (See Fig. 1)
2. Bend at the waist and push your hips away keeping your knees over your ankles. Lower the chest down making sure your back and head remain in a neutral position with the shoulders remaining back and down. Your arms should be straight with the kettlebell in front of the legs. You should feel a strain in the hamstrings. (See Fig. 2)
3. Relax the arms, let the legs, hips and back do all the work. This should be a fluid motion.
4. To return to the start position push up through the heels driving through with the hips, in a similar fashion to the swings, but without the arms coming away from the body. Your back, head and shoulders all remain in a neutral position. Make sure you finish with quadruple extension – ankles, knees, hips and torso. Repeat the movement from point 2.
All the way through the movement ensure that your glutes, abdominals and lats are all tense.