3 Kettlebell Exercises To A Pain Free Deadlift

By /

All 3 of these kettlebell exercises I did before I even touched the barbell again for deadlift. I had to take the time to rebuild my hip hinge position and stability as well as fixed the strength imbalances I had.

I love the 1 arm sumo deadlift because it puts your hips and back into a better position by pulling from a shorter range of motion. It also puts more demand on the upper back rather than on the lower back. Here’s how to perform a 1 arm sumo deadlift:

https://www.youtube.com/watch?v=CV1L63dMdJw

I love the suitcase deadlift because it works an anti-rotational pattern we rarely see in a typical CrossFit workout. You can immediately detect any side to side or left to right imbalances when doing this exercise. Here’s how to perform a suitcase deadlift:

https://www.youtube.com/watch?v=wlhFn8wVkg8

I love the KB high hip deadlift as a way to reinforce the hip hinge pattern that is crucial when deadlifting or pulling from the floor. It engages the glutes and hamstrings way more than a traditional deadlift. Also a great warm-up exercise if you have any mobility or flexibility restrictions. Here’s how to perform a KB high hip deadlift: 

https://www.youtube.com/watch?v=e33Fqfsjqrg

MICHAEL GAINES

Founder & Head Coach

My career started as a personal trainer at your typical “big box” gym franchise. Although it was a challenge from day 1, I was ready for it – clients at 5 am, clients at 9 pm; clients who aspired to be collegiate athletes; clients who had never exercised; clients who wanted a “quick fix” and crash diets; clients who were lost; and clients who were stepping into the gym for the first time.

It was a daily challenge working with a “one size fits all” program and platform created by executives focused on profit over people. Everyone is so different, so why is the program the same for each person?

I became continually frustrated – how was anyone supposed to hit their individual goals with a program created for an “average” person. How were my clients ever going to feel encouraged when their progress and success was based on impossible standards? It was wrong, and I was determined to do something better.

There needed to be a genuine collaboration of long-term strategies aligned with our member’s unique goals and lifestyles. Couple that with a safe place where they are heard, seen, and understood. Where programs for exercise, diet, lifestyle changes, conquering health battles, and gaining control are creatively designed, individually prepared, intelligently managed, and continually monitored. It took some time to get it right, but I finally curated a program in a place where each member is individually recognized, yet part of a like-minded community. A place we call The X…and a program that is Proudly Different.

My name is Michael Gaines, and I am the proud founder and head coach of The X. Before you ask…the answer is yes – I hold numerous certifications and have put in years of research that serves as the backbone of every individual program we curate. Our members are my family, and it’s hard to articulate the joy I get watching them triumph over their health, fitness, and diet battles. The results are real, long-term, and rewarding. Stop in and say hello. Tell us how you define success and we’ll help you get there!

This will close in 0 seconds