Today we will analyze the complex with weights, which can easily replace heavy deadlift in the gym. This complex can be done at home, you need only 1 kettlebell.

Is it possible to build muscles without deadlift machine

Deadlift is a great basic exercise that involves almost 90% of your body’s muscles. It is possible and necessary to work with large weights in it, thus causing a maximum hormonal response, and as a result rapid muscle growth. This movement is not just one of the three powerlifting exercises. In it you will perfectly develop your power qualities.

Like all “great” exercises, deadlifts have their drawbacks. Working with large weights, without proper equipment, you risk being injured and permanently stop your classes


Deadlift quite traumatic exercise due to huge weights

Deadlift is a quite traumatic exercise due to huge weights.

Those approaching this exercise should have perfectly mastered technique (often this is possible only in the presence of a coach). And you also should have some flexibility. These are basic requirements. To get the effect of doing this exercise, you need to work with large weights. Or is there another way?

Deadlift alternative for a home workout

Today, the halls are closed, and in the halls you rarely see anyone doing deadlifts. At home – it is impossible to fully fulfill the deadlift. Almost no one has a heavy barbell at home, and can you even imagine the neighbors who live under you at the time of your training? The sight is not for the faint of heart.

And training with a kettlebell can be safely performed at home. And today, we will analyze the complex with which you can replace the deadlift.

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The kettlebell is an excellent equipment for training in any conditions.

Your strength and muscles will grow.

You must understand that at home we can’t work with large weights, create conditions similar to the conditions when performing the deadlift, we will be due to the total tonnage raised for the training.

A number of studies in the field of physical activity and training showed that the total tonnage raised during a workout also leads to an increase in strength indicators

If we consider weightlifting training, we find that they work in the same way. No single repetitions. Only the increase in volumes and total tonnage.

Alternative To Deadlift: Exercise Complex

As I said earlier, to complete the complex we need only 1 kettlebell. We will work in the following vein:

We work within 2 minutes. During this time, we must complete two exercises of 10 repetitions each. In the remaining time – rest.

When I was doing this complex, on average, I had 1 minute to complete the exercises, the second I was resting. That allowed me to complete the complex in a fairly comfortable manner, but at the same time I got an excellent load.

How to Do a Kettlebell Deadlift | POPSUGAR Fitness Australia

Kettlebell Deadlift

The complex in particular, perfectly develops back muscles and will suit both beginner and experienced athlete, the difference will be in time, number of repetitions and weight of the projectile

According to tradition, I recommend starting with a 16 kg light weight. Choose a comfortable number of repetitions and a rest time.

So the training plan is as follows:

  1. Deadlift
  2. Kettlebell deadlift


  1. Deadlift
  2. Dumbbell pull to the chin from the floor


  1. Deadlift
  2. Kettlebell fly


  1. Deadlift
  2. American fly


  1. Deadlift
  2. Left hand fly


  1. Deadlift
  2. Right hand fly

The complex takes an average of 12 minutes. In order to score the broadest, I performed after several approaches pulling to the maximum. But this is optional.

This complex can be performed several times during a workout, this is more likely for those who have an iron lower back and back.

Share in the comments if this complex came to you, with which weight you worked, how many circles you completed.