Really bad technique. Image by BodidlyI try to emphasize movements that mimic daily life actions. Picking things off the ground is the most common movement we perform on a daily basis. The most common problems occurring after age forty are lower back and hip related. These are also the least-trained exercises in the gym.

One of our staple exercises is the Kettlebell Swing. However, before you learn the Swing, it’s important to get the basic range of motion right. That’s why I often like to teach the Kettlebell Dead lift first before the swing. The Dead lift is a really important exercise for those with back or mobility problems. Here’s how to perform the two-handed dead lift:

1. Keep your legs slightly wider then shoulder width apart.
2. The kettlebell should be right in between your legs, dead center.
3. Lower your hips while bending your knees to a point where your quadriceps are slightly above parallel to the floor.
4. Keep your back straight, chest up, and shoulders neutral as you grip the kettlebell with both hands.
5. Slowly stand up until your body is fully straight. Do a slight back bend to emphasize the movement, then slowly bring the kettlebell back down to the ground.

Here is a video to help you guys out:

Now, in order to perform the one-arm version, you need to keep your shoulder in front of your body. In the two-arm version, your shoulders will naturally be in front of your body, however in the one-arm version, your shoulder may fall to the side, causing the kettlebell to swing to one particular side of your body. That is not what we want. This is a transitioning exercise for the kettlebell swing, where it’s vital that the kettlebell stays in the center of your body.

You don’t need a kettlebell to perform the dead lift. You can simply practice the movement with your bodyweight, pack a school or duffel bag with rocks, or use paint cans for resistance. The possiblities are endless. But whatever you do, remember to teach yourself how to pick stuff off the ground.

Tags: bodyweight, kettlebell deadlift, kettlebell swing, mobility, one-handed dead lift, paint cans, two-handed dead lift