The Basic 3 Kettlebell Moves: The Lift

May 14, 2015

To Swing your ‘bell (short for kettlebell) you have to be able to pick it up, and we want you to do it SAFELY!  That’s where the DEADLIFT comes in.

This is the first of three basic moves for you to learn and practice with a kettlebell: the Deadlift, Squat and Swing. 

Stay tuned and practice each one because very soon we'll be posting a very cool workout for you by Barron Jackson, PKB trainer and owner of X-Train Fitness!




  • Stand with your feet approximately shoulder width apart, toes slightly turned out. The PKB in front of your toes on the ground
  • Your knees should be slightly bent and in line with, but not over, your feet and toes. 
  • Sit back, bending slightly at the hips.
  • Your back should be flat, with your buttocks out behind you, in a slightly seated position.
  • Your head and eyes in a neutral position, in line with your spine. Never looking up or down. 
  • Grip the PKB with an overhand grip (palms facing towards your body). Your arms should be hanging straight down, elbows locked. 
  • Lift the KB straight up, using only your legs and driving your hips forward. 
  • Your arms should remain straight. All the lifting comes from the legs and hip drive. 
  • Always keep a neutral head position in line with your spine and heels flat on the floor.
  • Once upright, return the PKB to the floor, reversing the above sequence by sitting back and maintaining proper postures as described above.

Once you feel comfortable with the dead lift, try it with one hand at a time.


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