Kettlebell One-Legged Deadlift

Also called single leg rdl, kettlebell single leg deadlift and one leg deadlift.

Works

Hamstrings, plus glutes and lower back

Equipment

Kettlebell

Level

Intermediate

Type

Compound, one side at a time

How to do it

Setup. Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.

1. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
2. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

Cues

• Soft knee on the standing leg.
• Hinge, back leg reaches long.
• Hips stay square to the floor.
• Stand up with the glute.

Common mistakes

• Hips opening to the side.
• Rounding to reach the floor.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Easier

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