45 minute intermediate lower back workout with dumbbells and kettlebells at home

Here's everything you need to try our 45 minute intermediate lower back workout with dumbbells and kettlebells at home. 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Wide Stance Crush Grip DB Straight Leg Deadlift
  • Offset KB Walking Deadlift
  • KB Walking Deadlift
  • Circuit 2
  • Away from Body KB Straight Leg Deadlift
  • DB Suitcase Deadlift
  • DB Crush Grip Away from Body Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

Wide Stance Crush Grip DB Straight Leg Deadlift

Complete 10 repetitions

Buy Dumbbells
Secondary
Lower Body
Hinge

Coaching Tips For Wide Stance Crush Grip DB Straight Leg Deadlift

Follow these cues to perform Wide Stance Crush Grip DB Straight Leg Deadlift correctly:

  • Maintain an arch in the lower back throughout
  • Fold into the hips, feeling tension in the hamstrings.

Offset KB Walking Deadlift

Complete 8 repetitions

Buy Kettlebells
Secondary
Lower Body
Hinge

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.

KB Walking Deadlift

Complete 7 repetitions

Buy Kettlebells
Secondary
Lower Body
Hinge

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 2

Complete this round 3 times.

Away from Body KB Straight Leg Deadlift

Complete 8 repetitions

Buy Kettlebells
Secondary
Lower Body
Hinge

Coaching Tips For Away from Body KB Straight Leg Deadlift

Follow these cues to perform Away from Body KB Straight Leg Deadlift correctly:

  • Keep the KB underneath your shoulders with the elbows locked
  • This will put more pressure on your lower back but will still target the hamstrings
  • Maintain an arch in the lower back.

DB Suitcase Deadlift

Complete 8 repetitions

Buy Dumbbells
Secondary
Lower Body
Hinge

The dumbbell suitcase deadlift is a great secondary hinge variation for intermediate to advanced individuals.

Benefits of DB Suitcase Deadlift

The main benefit of the dumbbell suitcase deadlift is its ability to gain strength in both the hinge movement patter / posterior chain whilst simultaneously improving core strength.

How To Do DB Suitcase Deadlift

  1. Start with the weight by your side not touching the body and in a full upright starting position.
  2. Bend at the knees and the hips.
  3. Move the chest towards the floor whilst keeping the hips high.
  4. Do not let the dumbbell pull you out of position by resisting the rotation.
  5. Come to the bottom of your hinge range of motion, not bending the back.
  6. Stand up moving through the same range of motion just in the inverse and coming back to the starting position.

Coaching Tips For DB Suitcase Deadlift

Follow these cues to perform DB Suitcase Deadlift correctly:

  • Keep hips and shoulders square at all times
  • Don't feel the need to touch the floor to complete the rep, hinge as far as able maintaining an arch in the lower back.

DB Crush Grip Away from Body Straight Leg Deadlift

Complete 10 repetitions

Buy Dumbbells
Primary
Lower Body
Hinge

The double kettlebell gorilla row is an excellent horizontal pull variation that also requires a great deal of core stability and lumbar spine stabilisation.

Benefits of DB Crush Grip Away from Body Straight Leg Deadlift

The main benefit of the double gorilla row is strength gain in the horizontal pull movement pattern. It can also be used to gain muscle in the upper and lower back muscles. Finally it’s a great movement for athletes as the learn to perform pulls whilst generating a lot of stability.

How To Do DB Crush Grip Away from Body Straight Leg Deadlift

  1. Start with the kettlebells at the hips with the arm straight.
  2. Bend slightly at the knees and the hips and hinge into the pulling position.
  3. Ensure your back is straight and able to maintain the weight.
  4. Pull the kettlebell until your elbows are inline with your belly button.
  5. Control the kettlebells back to the starting position.

Coaching Tips For DB Crush Grip Away from Body Straight Leg Deadlift

Follow these cues to perform DB Crush Grip Away from Body Straight Leg Deadlift correctly:

  • Keep the DB underneath your shoulders with the elbows locked
  • This will put more pressure on your lower back but will still target the hamstrings, use a conservative weight.

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This workout was made by Sean Klein

Sean Klein

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