Kettlebell workouts – WOD 4
Kettlebell deadlifts featured the 2010 Games. Deadlifts involve your whole body and primarily work your glutes and legs. Yet, when more weight is added, your entire core and upper back will be working hard too.
- For time:
- 3 Parallette handstand push-ups
- 5 kettlebell deadlifts, 124 lb.
- 5 Parallette handstand push-ups
- 8 kettlebell deadlifts, 124 lb.
- 8 Parallette handstand push-ups
- 13 kettlebell deadlifts, 124 lb.
- Then, lunge 89 ft. with 2 35-lb. kettlebells overhead
There are many variations to the kettlebell deadlift which you could try depending on your level of experience. In a sumo deadlift, the kettlebell stands between your feet, which are shoulder-width apart. With a neutral spine, reach for the kettlebell and stand up.
A suitcase deadlift looks exactly like the name describes it; you stand with your feet slightly narrower than your shoulders, with the tool on either side of you. Keeping a neutral spine, you reach for the kettlebell and stand up.
Single leg deadlifts are more advanced. With one foot on the ground, extend the other one behind you with a straight leg. Reach the bell with both hands, tense the glute on the working side and stand up.
For a kickstand deadlift stand with your feet very narrow and place the kettlebells on the outside of each foot. Planting the working foot solid on the ground, hinge at the hips and load the hamstrings on the working side. Keep a neutral spine and stand up. Make sure not to ‘shrug’ at the top.