If barbell deadlifts intimidate you or it's too heavy to lift, or you don't have access to a barbell, Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, recommends doing this variation using a kettlebell — it's great for beginners.
Deadlifts are one of the best compound exercises you can do to strengthen your glutes, hamstrings, quads, and back, but you'll also work your core and upper body. This move is also recommended if you're trying to lose weight. "It's such a great move because it uses the biggest muscles in your body: your legs. [And] the more muscle you have, the higher your metabolism," Nike Master Trainer Holly Rillinger told POPSUGAR in a previous interview.
Start with a lightweight kettlebell (five to 20 pounds) if you're new to deadlifting, and work your way up to heavier weights when you're ready. Don't worry about how much you can lift — get the form down correctly in order to prevent injury, and get the most out of this move. Once you've mastered your form, don't be afraid to go heavy to build your strength.
- Stand with a kettlebell between your feet.
- Bend the knees, driving the hips back, with the chest lifted, and grab onto the handles with both hands.
- Push into the ground to stand up with straight arms, lifting the kettlebell just above the knees.
- This counts as one rep.