Seated Kettlebell Deadlift (Exercise Classification: Beginner)
Equipment: Kettlebell
*If you do not have a kettlebell, don’t worry! You can use a standard weight, a milk jug full of water, or anything that weighs ~5-10 pounds that can be safely held in your hands. You can also modify by doing the exercise without any weight.
- Start seated in a chair with your feet a little wider than your hips
- Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
- Hinge forward at the hips as you lower the weight as if trying to touch the floor (the weight may actually touch the floor- that is OK).
- Push your heels through the ground and gently squeeze your bottom as you rise back up.
- To decrease stress on your pelvic floor muscles, gently exhale (through nose or mouth) as you rise back up. This is the hardest part of the movement.