45 minute intermediate lower back workout with dumbbells and kettlebells

Here's everything you need to try our 45 minute intermediate lower back workout with dumbbells and kettlebells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Offset KB Walking Deadlift
  • Circuit 2
  • DB Straight Leg Deadlift
  • Assissted Single Leg KB Straight Leg Deadlift
  • KB Walking Deadlift
  • Circuit 3
  • Wide Stance KB Straight Leg Deadlift
  • KB Staggered Stance Straight Leg Deadlift

Circuit 1

Complete this round 4 times.

Offset KB Walking Deadlift

Complete 8 repetitions

Coaching Tips For Offset KB Walking Deadlift

Follow these cues to perform Offset KB Walking Deadlift correctly:

  • Make sure as much weight is going through the front foot and the back foot has the toes pressed into the floor
  • Only hinge to where your able to maintain an arch in the lower back
  • Keep hips and shoulders square.

Circuit 2

Complete this round 3 times.

DB Straight Leg Deadlift

Complete 14 repetitions

Coaching Tips For DB Straight Leg Deadlift

Follow these cues to perform DB Straight Leg Deadlift correctly:

  • Pinch the shoulder blades together
  • Slowly move the chest towards the floor
  • Keep the dumbbell close to the body and the hips high after the initial bend.

Assissted Single Leg KB Straight Leg Deadlift

Complete 6 repetitions

Coaching Tips For Assissted Single Leg KB Straight Leg Deadlift

Follow these cues to perform Assissted Single Leg KB Straight Leg Deadlift correctly:

  • Keep the shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the kettlebell close to the body
  • Maintain an arch in the lower back.

KB Walking Deadlift

Complete 7 repetitions

Coaching Tips For KB Walking Deadlift

Follow these cues to perform KB Walking Deadlift correctly:

  • Make sure as much weight is going through the front foot and the back foot has the toes pressed into the floor
  • Only hinge to where your able to maintain an arch in the lower back.

Circuit 3

Complete this round 3 times.

Wide Stance KB Straight Leg Deadlift

Complete 10 repetitions

Coaching Tips For Wide Stance KB Straight Leg Deadlift

Follow these cues to perform Wide Stance KB Straight Leg Deadlift correctly:

  • With a wide stance, bend slightly at the knees and the hips, fold into the hip crease maintaining an arch in the lower back
  • Feel the tension in the hamstrings
  • Only go as far as your able to maintain an arch in the lower back.

KB Staggered Stance Straight Leg Deadlift

Complete 8 repetitions

Coaching Tips For KB Staggered Stance Straight Leg Deadlift

Follow these cues to perform KB Staggered Stance Straight Leg Deadlift correctly:

  • Maintain an arch in the lower back throughout
  • Use the back leg in a kickstand as a guide, remain on your toes.

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This workout was made by Sean Klein

Sean Klein

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