Straight Leg Deadlift (SDL) (Kettlebell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand upright with your feet hip-width apart, holding a kettlebell with both hands in front of your thighs.
   • Keep your knees slightly bent and hinge forward at your hips, lowering the kettlebell towards the ground while maintaining a straight back.
2. Step 2Grip the Kettlebell
   • Use both hands to grip the kettlebell handle with an overhand grip.
   • Ensure your arms are straight and your shoulders are back and down.
3. Step 3Position Your Body
   • Engage your core and keep your back straight as you hinge at the hips.
   • Your head should be in a neutral position, looking forward, not down.
4. Step 4Lower the Kettlebell
   • Lower the kettlebell towards the ground by pushing your hips back, keeping the kettlebell close to your body.
   • Go down until you feel a stretch in your hamstrings, ensuring your back remains straight.
5. Step 5Lift the Kettlebell
   • Drive through your heels and extend your hips forward to lift the kettlebell back up to the starting position.
   • Keep your core engaged and maintain a straight back throughout the lift.
6. Step 6Repeat
   • Repeat the lowering and lifting motion for the desired number of repetitions.
   • Focus on maintaining proper form with each rep to avoid injury.
7. Step 7Finish the Exercise
   • After completing your reps, carefully set the kettlebell down on the floor.
   • Stand upright and take a moment to recover before moving on to your next exercise.