Single Leg Kettlebell Deadlift
Table of Contents:
Exercise Information
- Alternative Names: Kettlebell one-legged deadlift, single leg deadlift with kettlebell
- Type: Strength
- Experience Level: Intermediate
- Equipment: Kettlebell
- Muscles Targeted: Hamstrings, glutes, quads, traps, core, forearms, back
- Mechanics: Compound
- Average Number of Sets: 3-4 with 6-8 reps each
- Variations: None
- Alternative: None
The single leg kettlebell deadlift is the one-legged version of the basic kettlebell deadlift that requires good balance, coordination, and core strength. It develops strength, balance, and stabilization of your legs and improves mobility through your legs, hips, and back.
Single Leg Kettlebell Deadlift Exercise Information
- Alternative Names: Kettlebell one-legged deadlift, single leg deadlift with kettlebell
- Type: Strength
- Experience Level: Intermediate
- Equipment: Kettlebell
- Muscles Targeted: Hamstrings, glutes, quads, traps, core, forearms, back
- Mechanics: Compound
- Average Number of Sets: 3-4 with 6-8 reps each
- Variations: None
- Alternative: None
How to do Single Leg Kettlebell Deadlift
Grab a kettlebell (weighing between 20 and 25 lbs) by its horns in one hand and stand on the leg, on the side you are holding the weight. Perform the deadlift by slightly bending that knee and hinging at your hip, while extending the other leg behind for balance. Lower the kettlebell toward the floor so that your torso and free leg are almost parallel to the ground. Keep your back upright and return to the initial upright position.
Kettlebell One Legged Deadlift Tips
- Perform the movement without using a kettlebell if you are new to the exercise.
- While bending at your hips, go down only as far as your hamstrings allow. Do not try to reach for the kettlebell or drop the shoulders.
- Use a step or small box, if you cannot touch the ground with the kettlebell.