Elevated Kettlebell Deadlift
The elevated kettlebell deadlift uses an elevated surface to increase the range of motion compared to a standard kettlebell deadlift. It targets the hamstrings and glutes while also engaging the lower back and core, making it effective for posterior chain development and hip hinge mechanics.
How to do it
- Place a kettlebell on elevated plates or a low platform and stand over it with feet hip-width apart.
- Hinge at the hips and grasp the kettlebell handle with both hands.
- Keeping your back flat and chest up, drive through your heels to stand upright.
- Squeeze your glutes at the top of the movement.
- Lower the kettlebell back to the elevated surface with control.
- Repeat for the desired number of repetitions.
Form cues
- Stand with feet hip-width apart over the elevated kettlebell.
- Hinge back at your hips with a soft bend in your knees.
- Keep your chest proud and spine flat throughout the lift.
- Drive through your heels to stand tall.
- Squeeze your glutes firmly at the top of the movement.
Breathing: Inhale deeply as you hinge down toward the platform, hold your core tight, and exhale steadily as you stand up.
Common mistakes
- Rounding the lower back, which places unnecessary stress on the spine instead of the legs.
- Bending too much at the knees like a squat, which turns the movement into a leg press rather than a hip hinge.
- Rushing the descent, which causes you to lose control of the kettlebell and your core tension.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp or shooting pain in your lower back, stop the exercise immediately.
- If you have pre-existing lower back sensitivities, check with a professional before adding elevation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use an elevated surface for a kettlebell deadlift?
Elevating your feet stretches your hamstrings further at the bottom of the movement, increasing the range of motion for better muscle engagement.
What should I do if I feel this in my lower back?
You are likely rounding your spine or lifting with your back instead of driving through your hips. Lighten the weight and focus on keeping your chest up.
How many times a week can I do this exercise?
One to three times per week, allowing at least 48 hours of recovery between lower body sessions.