Move · Videos · Technique · 3 min

Kettlebell Deadlift and Hip Hinge for Beginners

Kettlebell Deadlift and Hip Hinge for Beginners — video by Xceed Fitness Play · 3:17

Video by Xceed Fitness on YouTube · Open on YouTube

Kettlebell coach Owen Evans teaches the hip hinge with a broomstick along your back, then the kettlebell deadlift with the bell between your feet. A short first lesson before learning the kettlebell swing.

  • 3 min
  • Beginner
  • Low impact (no jumping)
  • kettlebell
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Step by step 5

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  1. Hip hinge: crease at the hips and sit them back as far as you can while your shins stay vertical. 0:32
  2. At the top: brace your abs, squeeze your glutes and tighten your thighs, pushing through your heels to stand. 0:58
  3. Broomstick drill: keep it touching your head, between your shoulder blades and your tailbone as you hinge. 1:22
  4. Deadlift set-up: feet either side of the bell, abs braced, hips back, then grip the handle hard, shoulders down. 2:11
  5. Lift: stand up through your heels with a quick breath out at the top, then hinge back down. 2:30

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Push your hips back as far as you can while your shins stay vertical
  • Keep a stick touching your head, upper back and tailbone as you hinge
  • At the top brace your abs, squeeze your glutes and tighten your thighs

What it works

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Joints it uses 2 takes load

  • Lower back takes loadkettlebell deadlift from the floor
  • Hips takes loadhip hinge with a stick, kettlebell deadlift
  • Wrists & hands movesgrip on the handle
  • Knees movessoft knees in the hinge

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Xceed Fitness; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety