I tried the gladiator deadlift at 43, and I wish I’d discovered this one-move full-body exercise sooner
The deadlift variation you didn’t even know existed - or that you needed
When I hear the word "gladiator", I immediately think of the original Gladiators on TV, Russell Crowe in the film Gladiator and, of course, the warriors of ancient Rome, some of the strongest, fittest and most resilient people in history. So when I came across something called the gladiator deadlift, I couldn't resist giving it a go.
I'm 43 now, and my training goals have changed. I'm no longer obsessing over personal bests (even though they’re nice) or pushing my body to its limits. Instead, I'm focused on building the kind of strength that will keep me capable, balanced and moving well into my 50s, 60s and beyond.
And after trying the gladiator deadlift, I quickly realised this wasn't just another deadlift variation. By adding an asymmetrical, cross-body movement to a classic hip hinge, it challenged my core, balance and coordination in a way traditional deadlifts never had.
Better still, it exposed small strength imbalances I'd never noticed before, making it one of the most functional exercises I've added to my routine.
What is the gladiator deadlift?
The gladiator deadlift is an offset variation of the kettlebell or dumbbell deadlift. Instead of lifting both weights at the same time, you reach across to pick one up before collecting the other, creating an uneven load that forces your core to work much harder to resist rotation.
That simple twist adds a whole new challenge. Your glutes, hamstrings and back still do the heavy lifting, but your obliques and deep core muscles have to work overtime to keep your torso stable throughout the movement. And let's face it – life doesn't happen in straight lines, so your strength training shouldn't either.
I've always been a fan of Romanian deadlifts and, over the past year, I've probably done them more than squats. I'm naturally quad-dominant, so strengthening my posterior chain has become a priority.
The gladiator deadlift builds on those same benefits by adding an anti-rotation challenge. Because the load is uneven, your obliques and quadratus lumborum (QL) have to work harder to stop your body twisting under load.
It also exposes left-to-right strength imbalances, improves coordination, challenges your grip and core, and develops the kind of functional strength and stability that carries over into everything from squats and overhead presses to everyday tasks.
Here's how to do it.
How to do the gladiator deadlift
- Stand with your feet about hip-width apart and place two kettlebells on the floor, one on either side of your feet.
- Brace your core as you hinge at your hips, keeping your back flat and chest proud. Reach your left hand across your body to pick up the kettlebell on your right side.
- Stand tall, resisting the urge to twist your torso as you lift. Keeping the weight in your left hand, hinge back down and reach your right hand across to pick up the kettlebell on your left side.
- From here, stand up holding both kettlebells, keeping your shoulders and hips square. Finally, perform a standard deadlift by pushing your hips back and lowering both kettlebells to the floor with control.
- That's one rep. On the next repetition, switch sides so your right hand reaches for the left kettlebell first.
Why I wish I'd discovered the gladiator deadlift sooner
I've only recently added the gladiator deadlift to my training, but it's quickly become a move I love, despite getting myself in a bit of a twist in the first few attempts. The movement felt awkward at first, but after a few sets everything clicked.
The biggest thing I noticed - aside from the coordination the exercise demands was how hard my core had to work. Because the weight sits on one side of the body, and you have to reach over, every rep becomes an anti-rotation challenge.
My obliques, glutes and deep core muscles had to work overtime to keep my torso stable as I lifted and transferred the kettlebell across my body. My grip strength was tested, too, as the uneven loading forced me to squeeze the kettlebell throughout every rep.
I also noticed my glutes and hamstrings working so much harder than they do during a conventional deadlift. The offset load forces you to stay controlled throughout the movement.
It's easy to feel off balance as you reach across to collect the weight, making every rep feel awkward and slightly wobbly if you don't brace your core properly.
Unlike traditional deadlifts, where both sides of your body share the load equally, the gladiator deadlift quickly highlights strength imbalances and encourages you to correct them over time.
Perhaps the biggest surprise was how much more stable I felt. Now in my 40s, I'm far more conscious of maintaining my balance, mobility and coordination for the decades ahead, and this exercise challenged all three.
My hips and lower back felt looser after each session, and I could already feel my core working in a way it hadn't during conventional deadlifts. I also found myself moving with more control during other lifts and even while running.
These are exactly the qualities I want from my strength training: to stay strong, resilient and agile enough to tackle whatever life throws at me.
How to add the gladiator deadlift to your workouts
If you're new to the gladiator deadlift, start with a light kettlebell and focus on mastering the movement before increasing the weight.
Keep your hips and shoulders square throughout each rep, stay tall through your torso and resist the urge to twist or round your upper back as you move the weight from one side to the other.
Aim for 2–3 sets of 8-10 reps per side and as your balance, coordination and core strength improve, gradually increase the load rather than rushing to heavier weights.
The goal is to stay in control, keep your body rooted, your core braced, and your movement smooth throughout every rep, and you'll get exactly what this exercise is designed to deliver.
