Kettlebell Straight Leg Deadlift
The Kettlebell Straight Leg Deadlift is a kettlebell exercise that primarily targets the hamstrings, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Kettlebell Straight Leg Deadlift
- 1Stand tall with your feet about hip-width apart, kettlebell held in both hands in front of your thighs, shoulders gently pulled back, and knees just slightly bent (not locked). Brace your core like you’re about to be poked in the stomach and keep your chest open, looking a few feet in front of you on the floor.
- 2Keeping your back flat, push your hips back and let the kettlebell slide down close to your legs until you feel a strong stretch in the back of your thighs, then drive your hips forward to stand back up. Move slowly and with control, breathing in as you lower the weight and breathing out as you stand tall and squeeze your glutes at the top.
Coach tips
- Think about pushing your hips back rather than reaching the kettlebell down; this helps protect your lower back and keeps the focus on your hamstrings and glutes.
- Stop the descent as soon as your back wants to round or you lose the stretch in the back of your legs—depth should never come from bending your spine.
- Keep a tiny bend in your knees the whole time and keep the kettlebell close to your legs so the weight doesn’t pull you forward.
Train hamstrings smarter
One rep, one set. Hypro turns the Kettlebell Straight Leg Deadlift into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Kettlebell Straight Leg Deadlift weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much hamstrings you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Kettlebell Straight Leg Deadlift fits right into proven hypertrophy and strength templates.
For optimal hamstrings hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
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