How To Perform The Kettlebell Deadlift For Less Back, Knee, and Joint Pain
The kettlebell deadlift is one of the most important movement patterns you can learn and will save you from years of back, knee and joint pain. The kettlebell deadlift takes pressure off your joints by improving your movement patterns, increasing motor recruitment, and building strength in your hamstring and your glutes.
We teach this movement to almost everyone who steps foot in our clinic and have seen it all. In this article we’ll cover how to perform the kettlebell deadlift and avoid the mistakes that lead to back, knee and joint pain.
Start With Feet On Outside Of The Kettlebell
When dropping down to pick up the kettlebell, your hands should fall directly over the bell. If you line up too far behind the kettlebell you’ll be forced to reach forward - which increases tension on your back and can lead to an injury.
Keep Spine In Neutral Position
The most common way people injure their backs with the kettlebell deadlift is when they let their lower back round when attempting to lift the weight off the ground. To keep a neutral spine it’s important understand how to create tension in the hamstrings, brace your abs, and keep your chest facing forward which we discuss next.
Before Lifting, Create Tension In the Hamstrings
All tension and effort should be felt in your hamstrings and your glutes. If you’re feeling any tension in your low back it’s time to take a step back, reset, and focus on form. To develop this tension, simply lift your hips while keeping your spine straight and chest pointed forward. Once you feel the tension - push through the floor with your feet to stand up with the kettlebell
Brace Abs
Many people have trouble finding the right spinal and pelvic position with the kettlebell deadlift. Holding a 25% contraction at your abs hold your spine and pelvis in place to limit any unnecessary motion that can lead to more force on your joints.
Keep Your Chest Up
One issue that can arise when trying to develop tension in the hamstrings is that people will dump their chest forward…creating tension in the hamstrings but resulting in a bad spinal position. By focusing on keeping your chest up, you will develop tension in the hamstring sooner so that you can keep a save spinal position AND utilize your Hamstrings/glutes.
As you can see, for such a simple movement there is a lot to think about with the kettlebell deadlift. Learning how to coordinate movement so you can SAFELT build strength is one of the best things you can do to keep active, strong, and doing what you love. If pain is keeping you from being as active as you’d like and you have questions about if we can help…follow the link below to set up a time to speak to a specialist and have all your questions answered.
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Evolve Performance Healthcare specializes in helping adults aged 40-70 build the strength and confidence to live active, healthy, and happy lives. If pain is keeping you from being as active as you woul like and you would like to speak to one of our specialists…choose which option is best for you.