Overview
This note summarizes the technique and key points for performing the elevated kettlebell deadlift with a ball between the knees, focusing on proper hinge mechanics and common mistakes.
Purpose and Setup
- The exercise trains correct hinge and deadlift movement patterns.
- Use an elevated surface about 3–4 inches high for the kettlebell.
- Place a ball between the knees to maintain knee alignment with hips and toes, avoiding knees splaying out or collapsing inward.
Proper Execution Steps
- Position the kettlebell between the shoelaces on the elevated surface.
- Achieve a neutral pelvis, imagining it as a “bowl of water” parallel to the floor.
- Distribute foot pressure: about 60% in the heels and 40% between the big toe and heel knuckles.
- Reach arms forward, pushing ribs slightly back without losing posture to maintain a neutral spine.
- Exhale through the mouth to engage side abs.
- Hinge at the hips, grab the kettlebell, and maintain a neutral spine.
- Push through the floor to stand up, achieving full hip extension at the top.
- Inhale through the nose and return the kettlebell to the shoelace area between the feet.
Common Mistakes
- Setting the kettlebell too far in front, causing weight to shift onto the toes and losing heel contact.
- Losing the neutral spine by excessively rounding or extending the lower back due to fatigue.
- Failing to maintain the “stack” and proper hip movement, which should reach back rather than collapsing foot contact points.
Key Technique Reminders
- Always set the kettlebell directly between your feet at the shoelace area.
- Keep knees, hips, and toes aligned using the ball as a guide.
- Maintain neutral spine and pelvis position throughout the movement.
- Focus on foot pressure, hip reach, and core engagement for safe execution.