Kettlebell One-Legged Deadlift
Trains the Hamstrings.
- Equipment
- Kettlebells
- Mechanic
- Compound
- Force
- Pull
- Level
- Intermediate
How to do it
- Stand on one leg holding a kettlebell in the opposite hand.
- Set your back flat and the standing knee slightly bent.
- Hinge forward at the hip, letting the free leg travel straight back as a counterweight.
- Lower the bell toward the floor, keeping it close to the standing leg.
- Go until you feel the standing hamstring reach its range with the back flat.
- Drive the hip forward to stand tall, then finish the side before swapping.
Common mistakes
- Letting the hips rotate open. The back leg rising pulls the pelvis with it; keeping both hip bones pointing at the floor is most of what makes this harder than a two-legged hinge.
- Bending the standing knee to reach lower. The knee stays softly bent and fixed; bending it turns the movement into a one-legged squat.
- Rounding the back when the balance goes. Balance failing is the signal to stop the repetition, not to chase the floor.
- Holding the bell in the same-side hand. Opposite-hand loading is what makes the hinge resist rotation; same-side is a different and much easier exercise.