Why not start your day with a Kettlebell Deadlift Workout to give you the kick start you need? The deadlift is one of the most fundamental human movements, and for this reason, deadlifts are an extremely valuable way to work muscles in your body that often get neglected. Deadlifts also happen to be one of the best ways to burn fat quickly.
The benefits of this workout are endless, because it continues to challenge your muscles in new ways every time that you do it. The only thing holding you back from getting these benefits is time! But by following our quick guide, I’ll show exactly how much time you need each day for this workout.
Warmup
Before you begin this routine, you’ll want to make sure that you’ve done a thorough warm-up of your muscles. Failure to do this will result in this workout hurting your muscles. Not only do proper warm-ups help prepare your body for the workout it is about to receive, but they also increase the risk of injury and make it less likely for you to fail at your goal.
The warm up should consist of a series of stretching your muscles, including the muscles in your back, hamstrings and shoulders. While you’re performing this, it is also important that you complete a series of light cardio exercises to make sure that you’re breathing properly while completing this workout. If you don’t warm-up before this workout, it will be severely harder for you to perform each exercise correctly, and failure to do that will lead to injuries and perhaps even failure at your goal.
The Kettlebell Deadlift Workout
Start the workout by holding a kettlebell, or any other weighted object, at your side. Lift it up in between your knees and underneath your chin, then lift it up to the right side of your body. Lower it again and lift it back up, then perform the same action to the left side. Perform 12 repetitions before resting for 60 seconds.
Rest for 60 seconds and then repeat two more times for a total of 3 sets.
(Reasons for starting this program: To put on some muscle tone, improve your posture and overall health, become more agile and strong, and also to increase your calorie intake by burning fat.)
Alternate two-handed kettlebell deadlifts with one-handed kettlebell deadlifts. This will help you get a greater variety of exercises throughout the day. Try to do 3 sets of each before resting for 60 seconds.
Rest for 60 seconds and do three more sets.
Once you’ve finished the two-handed deadlifts, perform one-handed deadlifts with your right hand followed by one-handed deadlifts with your left hand. Do two sets of this before resting for 30 seconds. When you’re done resting, do another set.
Afterwards, perform a squatting motion that is similar to the squatting motion you would use when performing a regular workout (for example: squats). This exercise will help you learn how to use proper form and how to balance the kettlebell so that it doesn’t hurt your body. If you don’t have a kettlebell, try using a weighted object instead. Perform 10 squatting repetitions before resting for 30 seconds.
Rest for 30 seconds and then perform another set of 10 repetitions.
Afterwards, perform a pull-up or chin-up exercise. This exercise helps you learn how to properly use your arms and muscles to lift yourself. Do 5 repetitions before resting for 30 seconds. After resting, do another set of 5 repetitions.
Get other great deadlift workout routines, Dumbbell Deadlift Routine
Once you’ve completed this workout, repeat it once more for a total of three times daily. You should follow this regimen for six days before resting for 30 minutes and resuming the process when you’re ready to begin again. For example:
Workout Days
Monday, Wednesday, Friday: workout once in the morning, once in the evening, and once before you go to sleep.
Tuesday and Thursday: do not workout.
You never want to workout more than 5 days in a row without taking at least one day off. After all, your body needs that time to recover and recuperate. If you don’t give it a chance to recover properly, your muscles won’t be able to grow stronger.
Conclusion
This workout will help you get stronger and more muscular. It will also help you increase your endurance and stamina. More importantly, it will help you burn fat and calories that are necessary to achieve your goals!
