Elevated Kettlebell Deadlift Technique

This is the elevated kettlebell deadlift with the ball between the knees. The purpose of this is to train good mechanics of a hinge and a deadlift pattern. So to set up for this we have an elevated surface about three to four inches. And we also have a ball that we're going to place in between our knees, so it should allow us to keep our knees in line with our toes and also our hip. It should not be too wide, that's shoving our knees out, or excessively inward. We should be able to keep our knees in line with our toes, just like that. So we are going to set up with the kettlebell on that elevated surface in between our shoelaces. Now, what we'll do first is achieve the stack. So you can put your hands on your hips there, and if your pelvis was a bowl of water, we don't want it spilling excessively out the front. or the back. We want it to be nice and parallel with the floor. We are going to feel our foot pressure mostly in the heels about 60 percent and then the other 40 is between the big toe and the heel knuckles right here not the actual toes themselves right here. And then we will reach our arms forward and push our ribs slightly back without losing any height in our skeleton. Now this is a nice neutral spine. Now Trevor I'll have you exhale through your mouth And then you should feel some side abs at the end of that exhale. Hinge down, grab that weight, and then this is a nice position that he can pull from, nice neutral spine. And then I'll have him push through the floor as he comes up and finishes full hip extension right there. And then he'll inhale through his nose and set that weight back down in between his feet at that shoelace area. The most common mistake in this is people will set the weight too far down in front of them, watch pulls them on their toes and they'll lose their heels. So make sure you're setting it right down in between your feet in that shoelace area. Also people will start to get tired and so they'll start either overly flexing or rounding their low back. We'll just fold over here and this is not what we want and they'll also overly extend and then lose that curve right here. So make sure that you keep that stack and your hips are reaching for the wall behind you not losing those foot contact points.

We should be able to keep our knees in line with our toes, just like that. So we are going to set up with the kettlebell on that elevated surface in between our shoelaces. Now, what we'll do first is achieve the stack.

So you can put your hands on your hips there, and if your pelvis was a bowl of water, we don't want it spilling excessively out the front. or the back. We want it to be nice and parallel with the floor.

We are going to feel our foot pressure mostly in the heels about 60 percent and then the other 40 is between the big toe and the heel knuckles right here not the actual toes themselves right here. And then we will reach our arms forward and push our ribs slightly back without losing any height in our skeleton. Now this is a nice neutral spine. Now Trevor I'll have you exhale through your mouth And then you should feel some side abs at the end of that exhale. Hinge down, grab that weight, and then this is a nice position that he can pull from, nice neutral spine.

And then I'll have him push through the floor as he comes up and finishes full hip extension right there. And then he'll inhale through his nose and set that weight back down in between his feet at that shoelace area. The most common mistake in this is people will set the weight too far down in front of them, watch pulls them on their toes and they'll lose their heels.

So make sure you're setting it right down in between your feet in that shoelace area. Also people will start to get tired and so they'll start either overly flexing or rounding their low back. We'll just fold over here and this is not what we want and they'll also overly extend and then lose that curve right here.

So make sure that you keep that stack and your hips are reaching for the wall behind you not losing those foot contact points.

Transcript for:Elevated Kettlebell Deadlift Technique

Transcript for:
Elevated Kettlebell Deadlift Technique