Single kettlebell one-leg deadlift

Also known as: One-leg one-arm deadlift, Single-leg single-arm deadlift.

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Technique

1. Stand on one leg, keeping a slight bend in the knee, with the other leg extended behind you for balance.
2. Hold a Kettlebell in the opposite hand of the standing leg.
3. Hinge forward at the hips while simultaneously lifting the free leg behind you.
4. Lower the weight towards the ground, maintaining a straight back.
5. Return to the starting position by engaging your glutes and hamstrings.

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Form tips

• Keep your back straight, avoiding rounding or arching during the forward hinge.
• Focus on a slow and controlled descent and ascent, avoiding using momentum.
• Ensure proper balance by keeping your hips facing forward.

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Muscles

Individual muscles

• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Upper trapezius
• Levator scapulae
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

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Equipment

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Appears in

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Regressions

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Variations

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