Double KB/DB Deadlift
How-To Guide & Brutal Variations
The cornerstone hinge of the GenX Spartan program. Two bells, one savage pull. Builds hamstrings, glutes, grip, and a lower back that laughs at life after 40.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Double KB/DB Deadlift | 4 | 5–7 | Bodyweight Good Morning | Light Band Deadlift | Deficit + 3-sec Pause |
Double KB/DB Deadlift – Primary Instructions
- Stand with feet hip-width, two KBs or DBs between your feet.
- Hinge at hips, slight knee bend, grip handles firmly.
- Chest proud, neutral spine — look forward, not down.
- Drive through heels, extend hips explosively to standing.
- Lock hips at top, squeeze glutes hard.
- Lower slowly under control (3–4 sec eccentric).
If too hard right now: Start with light band deadlifts or bodyweight good mornings — build the hinge pattern first.
Spartan Mode: Stand on 2–4" plates (deficit) and pause 3 full seconds at the bottom of every rep. Pure brutality.
Pro Tip: Keep the bells close to your shins the entire rep — scrape the skin if you have to. That’s where the power lives → Competition Kettlebells
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