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How to Do a Narrow Stance Deadlift

I'm a Trainer, and This Is the Exercise I Do to Strengthen My Back and Legs

Photographer: Rima BrindamourRestrictions: Editorial and internal use only. No advertising, no print.

Image Source: POPSUGAR Photography / Rima Brindamour

If I had to choose my favourite body part to train during workouts, it would be my legs. This probably stems from my background in soccer and track and field, but I can't help but love that burning feeling I get after doing walking lunges, sprints, and power cleans.

A few weeks ago, I took a HIIT class and decided to skip the kettlebell swings due to a nagging lower-back injury and do kettlebell deadlifts instead. During my second set of deadlifts, the instructor came over to me and told me to try a narrow stance deadlift. As soon as I completed my first rep, I felt my entire posterior chain light up, especially my hamstrings and butt.

I was extremely sore two days after my workout and couldn't figure out why, and then it hit me: it was the narrow stance deadlifts. It was a hurt-so-good feeling, which is why I'm sharing this move with all of you. Get ready to strengthen your back, glutes, core, and hamstrings with this deadlift variation.


Image Source: POPSUGAR Photography / Tamara Pridgett

Here's how to do it:

  • Select a medium to heavy kettlebell; 15 kilograms (about 33 pounds) should be a good start, but feel free to go lighter or heavier. There should be about half a foot of space in between your feet.
  • With your core engaged and your back flat, grip the handle of the kettlebell with both hands, holding it in front of you with your arms fully extended.
  • Engage your core as you shift your hips backward, like you were going to sit in a chair, lowering the kettlebell down to the ground. Be sure not to round your back.
  • Still engageing your core, drive through your heels and squeeze your glutes as you lift up.
  • This counts as one rep. Complete three sets of eight reps.
Image Source: POPSUGAR Photography / Tamara Pridgett
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