Trx Kettlebell Deadlift to Curl
The TRX kettlebell deadlift to curl uses TRX straps for balance assistance while performing a deadlift-to-curl combination with a kettlebell. It targets the hamstrings and glutes through the deadlift and adds a biceps challenge through the curl.
How to do it
- Hold TRX handles for balance and stand with a kettlebell on the floor between your feet.
- Hinge at the hips and grasp the kettlebell with both hands.
- Drive through your heels to stand upright, performing a deadlift.
- At the top, curl the kettlebell toward your chest by bending your elbows.
- Lower the kettlebell and return to the starting deadlift position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest proud and spine neutral as you hinge.
- Use the TRX straps lightly for balance, not to pull your body up.
- Drive through your heels to return to a standing position.
- Keep your elbows tucked close to your ribs during the bicep curl.
Breathing: Inhale as you hinge down toward the kettlebell, and exhale as you drive up to stand and complete the curl.
Common mistakes
- Rounding the lower back during the hinge places unnecessary stress on your spine.
- Pulling too hard on the TRX straps reduces the lower body work required for the deadlift.
- Rushing the transition between the deadlift and the curl makes the movement jerky and uncoordinated.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back, biceps, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel lower back discomfort, reduce the range of motion or ease off the weight.
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
What if I feel this in my lower back instead of my hamstrings?
You are likely rounding your back or hinging too much like a squat. Focus on pushing your hips back and keeping your spine flat.
How much should I rely on the TRX straps?
Use the straps strictly as a tool for balance assistance, trying to drive your body weight through your lower body rather than pulling with your arms.
Can I do this without TRX straps?
Yes, standard deadlifts combined with curls can be done with dumbbells, but the TRX version specifically helps beginners maintain balance during the hinge.