How To Do Kettlebell One Legged Deadlift

Kettlebell One Legged Deadlift Exercise

Kettlebell One Legged Deadlift is a challenging exercise for isolating the hamstring muscles.

It also works the glutes, lower back and activates the core muscles to keep the upper body stable.

Kettlebell One Legged Deadlift requires more balance than using the regular dumbbell.

It also helps strengthen the ankles and can improve your coordination and stability.

Kettlebell One Legged Deadlift How To

  • Pick up a kettlebell and bring it the right side of your body. Pick up your left foot slightly off the floor. Keep your core tight throughout the exercise.
  • With your right leg slightly bent, lower the kettlebell toward the floor. As the kettlebell is moving toward the floor, raise your left leg back.
  • When you feel a nice, comfortable stretch on your right hamstring, slowly bring the kettlebell back up to starting position by pushing your hip forward. Bring your left leg down until your feet are close together but do not let your left foot rest on the floor.
  • Once you have completed the targeted number of reps on the right leg, switch sides and work on the left hamstring. Perform the exact number of reps.

Form and Technique

Kettlebell One Legged Deadlift requires you to focus on balance. It is advisable to use only a light kettlebell for this exercise.

Keep a slight bend on your working leg and raise your opposite leg as high as you can for greater stability.

Do not bring the kettlebell forward; keep it moving as close to your body as possible.

Variations: Single Leg Deadlift

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Kettlebell One Legged Deadlift