Kettlebell deadlift

Unlike bodybuilding and lifting, CrossFitters change exercises each time they train to change the load on the target muscles. One of the exercises that is often replaced by a barbell or dumbbell deadlift is the deadlift with a kettlebell.

The main difference between this exercise and the deadlift of a barbell and a dumbbell is in the presence of a displaced center of gravity, which changes the load vector in amplitude, and, most importantly, it works not as a classic deadlift, but as a mixture of deadlift and t-bar row.

Pros and cons of exercise

Kettlebell training, like any weightlifting exercise, has its pros and cons. Let's consider and weigh whether it's worth incorporating this deadlift variation into your workout.

Benefit

The benefits of the exercise are as follows:

• This is a basic multi-joint exercise. Using the maximum number of joints allows you to stimulate the production of the male sex hormone and, as a result, speed up metabolism with a shift in emphasis on anabolic processes throughout the body.
• The deadlift with a kettlebell puts a lot of emphasis on the muscles of the forearm. Due to the shifted center of gravity, the load on the flexor muscles of the palm increases. This allows you to strengthen the grip much faster than using other exercises.
• Trains coordination and prepares the body for jerking exercises, incl. shvungam and jerks.
• Combines the advantages of the Romanian deadlift (concentration of the load on the hamstrings), while working out the middle of the back, which many people forget about.

If we compare the contraindications with the possible benefits, then the exercise certainly deserves its attention. In general, contraindications specifically to this exercise coincide with those for other spinal crossfit complexes.

At the same time, the use of a deadlift with a kettlebell on one leg is a great opportunity to shock the muscles and diversify the training load.

Harm and contraindications

Specific contraindications for performing deadlifts using an off-center weight are:

• The presence of problems with the back muscle corset. In particular, it is not recommended to use this exercise for those who have previously practiced the deadlift, because of which one of the sides is more developed.
• Having problems with vertebral discs.
• Using the deadlift immediately after the pull-ups. In particular, pull-ups relax and stretch the vertebral discs, while the back pull immediately after such stretching can lead to severe pinching.
• Having problems with the lower back.
• The presence of postoperative trauma in the abdominal cavity.
• Peptic ulcer of the gastrointestinal tract.
• Pressure problems.

Special attention should be paid to problems with pressure, since the deadly assumes a specific breathing technique, due to which complications may arise in hypertensive patients during the approach.

As for the potential harm, it is only with exceeding the permissible weight and a critical violation of technique that a spinal hernia or micro-dislocation of the lumbar spine can be obtained. Otherwise, this exercise, like a simple deadlift, does not have much harm.

What muscles work?

When performing deadlift with a kettlebell, almost all muscles of the body work, namely:

• latissimus dorsi;
• rhomboid back muscles;
• muscles of the forearm;
• muscles of the thoracic region (due to the rather narrow setting of the arms);
• biceps flexor muscle;
• trapezius muscles, especially the bottom of the trapezius;
• muscles of the lumbar spine;
• muscles of the press and core;
• the back of the thigh;
• hamstrings;
• gluteal muscles;
• calf in static load.

In addition, the rear deltas work, although the load on them is insignificant. The triceps and front delts act as stabilizers, receiving their load.

In fact, it is a universal exercise for working out the whole body. Although the base rests on the back of the corset, it can be used to create a small dynamic load on the accessory muscles during inter-workout days.

Execution technique

Despite the small working weights, this exercise has a very specific technique, with variability. Consider the classic kettlebell deadlift technique:

1. First you need to find the right shell.
2. Take the kettlebell with both hands and lock in the lower position.
3. Check the back for arch and the legs for perpendicular angle to the feet.
4. Keeping your deflection, start lifting with a kettlebell. It is important to take the shoulder blades back in the upper phase of the movement.
5. The head should look forward and up all the time.
6. To shift the load on the thigh of the legs, the pelvis can be tilted back a little more than with the classic deadlift.
7. At the top, you need to linger for 1 second, then start descending.

During descent, repeat everything in the same way in reverse order. The main condition is to maintain a deflection in the back, which protects the body from various injuries and allows you to increase the effectiveness of the exercise.

Variation with one leg

The technique of performing deadlift with a kettlebell on one leg is primarily intended to intensify the load on the back of the thigh. In addition, due to the shift in load and body position, the quadriceps of the leading leg are additionally engaged, which moves the deadlift from the category of back exercises to the profiling exercise for the legs.

1. Take the kettlebell with both hands.
2. Put one leg back slightly. While keeping your back arch, slowly begin lifting.
3. When lifting the body, the non-dominant leg should move back evenly, making an angle of 90 degrees.

Otherwise, the execution technique is completely identical to the classical deadlift.

Don't forget about breathing. While moving upward, you need to exhale. At the same time, in the upper amplitude, you can take not one breath, but several.

Weight and grip selection

Despite the fact that the deadlift with kettlebells is much lighter than the classical one, the working weights must be selected with some correction. In particular, for beginner athletes, the recommended weight is 2 weights of 8 kg, or 1 weights per 16 kg. For more experienced CrossFitters, the calculation is based on working weight.

For those who usually work from 110 kg, the recommended weight for both weights is 24 kg. 3 pood weights are rarely found in the gym, but they can also be used. For those who work with weights from 150 kg, the weight of the projectile in each hand should be 32 kg.

For those who have not reached the working dead weight of 60 kg (with a stable stable technique), it is better to avoid training with weights for a while, since the muscle corset may not cope with the stabilization of the load, which means that the stronger side of the back (usually the right side) can outweigh, leading to micro-dislocation in the vertebral disc.

Training complexes

The Kettlebell Deadlift is a versatile exercise that can be used in both the prep circuit and circuit training. But still, the best result is achieved if you combine it with other kettlebell lifting on a training day. Let's consider the main complexes using deadlift with weights.

The deadlift with a kettlebell, although not a mandatory exercise in any of the crossfit complexes, is an excellent alternative and a way to diversify the workout for many athletes. Perhaps its main advantage is the fact that it allows you to progress with relatively low weights.

The low weight also significantly reduces the risk of injury and the likelihood of getting a micro-dislocation, since with a total maximum deadlift weight of 64 kilograms, the load on the lumbar region is somewhat less.

The only recommendation for athletes who want to achieve high performance in this exercise is to use a high repetition pump at high speed.

Watch the video: How to: Kettlebell Romanian Deadlift RDL (November 2024).