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The kettlebell deadlift is a great exercise for working the entire body. But sometimes, it can be fun to mix things up a bit and try some different kettlebell deadlift variations. In this article we will cover some of the best kettlebell deadlift variations along with the benefits of each.
Benefits of Kettlebell Deadlift Variations
There are many benefits that come along with doing kettlebell deadlifts. Below we discuss some of the most important.
Great Full Body Workout
For starters, they are a great way to work the entire body. With just one exercise, you can work the entire body from head to toe. As an added bonus, because the kettlebell deadlift engages so many different muscles at once, it is a great way to burn calories quickly and see weight loss and results faster.
Improved Core Strength and Stability
Another benefit of the kettlebell deadlift is that it helps improve core strength and stability. This is because the core muscles have to work hard to keep the body upright and stable while lifting the heavy kettlebell.
Kettlebell Deadlift Variations May Improve Posture
Another great benefit of the kettlebell deadlift is that it can help improve your posture. This is because the exercise forces you to stand up tall with good posture in order to lift the kettlebell correctly. Over time, this can help to correct any slouching or poor posture habits that you may have developed.
Stronger Grip
Kettlebell Deadlift Variations also help to improve your grip strength and can be done with a variety of different weights.
Variety
As you will see by the time you are done reading, there are a variety of variations of kettlebell deadlifts so your workout does not have to be boring. You can mix things up and try different variations to keep your body guessing and prevent plateauing.
How to Do A Kettlebell Deadlift
If you are not familiar with how to do a kettlebell deadlift, first read our article Kettlebell Deadlift Guide. This will give you the background knowledge of how to use proper form when doing this exercise.
One-Handed Kettlebell Deadlift
The one-handed kettlebell deadlift is a great variation for those who are looking to work on their grip strength. This variation also helps to improve your balance and can be done with a heavier weight than the two-handed variation.
To do the one-handed kettlebell deadlift, start by placing a kettlebell on the ground in front of you. Place your feet shoulder-width apart and bend down to grab the kettlebell with one hand. From here, lift the kettlebell off of the ground and stand up tall. Lower the kettlebell back down to the ground and repeat.
Two-Handed Kettlebell Deadlift
The two-handed kettlebell deadlift is a great variation for those who are looking to work on their grip strength. This variation also helps to improve your balance and can be done with a heavier weight than the one-handed variation.
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To do the two-handed kettlebell deadlift, start by placing two kettlebells on the ground in front of you. Place your feet shoulder-width apart and bend down to grab the kettlebells with both hands. From here, lift the kettlebells off of the ground and stand up tall. Lower the kettlebells back down to the ground and repeat.
Kettlebell Deadlift Variations
Below are some of the best kettlebell deadlift variations to incorporate in your workout routine.
Boxed sumo deadlift
The boxed sumo deadlift is a great variation for those who are looking to work on their grip strength. This variation also helps to improve your balance and can be done with a heavier weight than the two-handed variation.
To do the boxed sumo deadlift, start by placing a kettlebell on the ground in front of you. Place your feet shoulder-width apart and bend down to grab the kettlebell with both hands. From here, lift the kettlebell off of the ground and stand up tall. Lower the kettlebell back down to the ground and repeat.
Suitcase deadlift one kettlebell
The suitcase deadlift one kettlebell is a great variation for those who are looking to work on their grip strength. This variation also helps to improve your balance and can be done with a heavier weight than the two-handed variation.
To do the suitcase deadlift one kettlebell, start by placing a kettlebell on the ground to your side. Place your feet shoulder-width apart and bend down to grab the kettlebell with one hand. From here, lift the kettlebell off of the ground and stand up tall. Lower the kettlebell back down to the ground and repeat.
Double Suitcase Deadlift
The suitcase deadlift two kettlebells is a great variation for those who are looking to work on their grip strength. This variation also helps to improve your balance and can be done with a heavier weight than the one-handed variation.
To do the suitcase deadlift two kettlebells, start by placing two kettlebells on the ground to your sides. Place your feet shoulder-width apart and bend down to grab the kettlebells with both hands. From here, lift the kettlebells off of the ground and stand up tall. Lower the kettlebells back down to the ground and repeat.
Alternating single-leg deadlift
The alternating single-leg deadlift is a great variation for those who are looking to work on their balance and stability. This variation can also be done with a heavier weight than the two-handed variation.
To do the alternating single-leg deadlift, start by placing a kettlebell on the ground in front of you. Place your feet shoulder-width apart and bend down to grab the kettlebell with one hand. From here, lift the kettlebell off of the ground and stand up tall on one leg. Lower the kettlebell back down to the ground and repeat.
Double Kettlebell Single Leg Deadlift
The double kettlebell single leg deadlift is a great variation for those who are looking to work on their balance and stability. This variation can also be done with a heavier weight than the one-handed variation.
To do the double kettlebell single leg deadlift, start by placing two kettlebells on the ground in front of you.
Split-stance Romanian deadlift
The split-stance Romanian deadlift is a great variation for those who are looking to work on their balance and stability. This variation can also be done with a heavier weight than the two-handed variation.
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To do the split-stance Romanian deadlift, start by placing a kettlebell on the ground in front of you. Place your feet shoulder-width apart and bend down to grab the kettlebell with one hand. From here, lift the kettlebell off of the ground and stand up tall on one leg. Lower the kettlebell back down to the ground and repeat.
Kettlebell sumo deadlift
The kettlebell sumo deadlift is a great variation for those who are looking to work on their balance and stability. This variation can also be done with a heavier weight than the two-handed variation.
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To do the kettlebell sumo deadlift, start by placing a kettlebell on the ground in front of you. Place your feet shoulder-width apart and bend down to grab the kettlebell with both hands. From here, lift the kettlebell off of the ground and stand up tall on one leg. Lower the kettlebell back down to the ground and repeat.
These are just a few of our favorite kettlebell deadlift variations. Give them a try and see which ones work best for you!
Kettlebell Deadlift Workout Routines
Below are some great kettlebell deadlift workout routines for you to try out. Each uses a variety of different kettlebell deadlift variations we just covered to give you a variety of different exercises to try.
Kettlebell Deadlift Workout 1
Repeat x 3:
10 one-handed kettlebell deadlifts
10 double kettlebell suitcase deadlifts
20 alternating single-leg kettlebell deadlifts
Kettlebell Deadlift Workout 2
Repeat x 5:
5 two-handed kettlebell deadlifts
5 single-leg kettlebell deadlifts (each leg)
10 suitcase kettlebell deadlifts
Kettlebell Deadlift Workout 3
Repeat 3 Times:
10 kettlebell sumo deadlifts
10 kettlebell swings
10 alternating single-leg kettlebell deadlifts
Key Takeaways for Kettlebell Deadlift Variations
The kettlebell deadlift is a great exercise for working the entire body. But sometimes, it can be fun to mix things up a bit and try some different kettlebell deadlift variations. Box jumps, single-leg deadlifts, and sumo deadlifts are all great variations that can help you work on your balance and stability. Give them a try and see which ones work best for you!
