1 Kettlebell Single Leg Deadlift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Abs, Adductors, Calves, Forearms, Glutes, Lats, Lower Back, Quads, Traps, Upper Back
Execution
Compound
Force Type
Hinge (Unilateral)
Required Equipment
Kettlebell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The 1 Kettlebell Single Leg Deadlift is an effective exercise primarily targeting the hamstrings while engaging several secondary muscle groups. It involves balancing on one leg while holding a kettlebell in the opposite hand, hinging at the hips to lower the kettlebell toward the floor. This movement challenges the core, abs, and lower back for stability, while also activating the glutes, calves, adductors, quads, lats, traps, and forearms as secondary muscle groups. The exercise improves balance, strengthens the posterior chain, and enhances overall functional strength. A kettlebell is required for this exercise, which can be performed with varying weights to adjust intensity.
How to Perform
Start by holding a kettlebell in one hand, opposite to the leg you will be standing on.
Begin the movement by slightly bending your standing knee, lifting the non-supporting foot off the ground, and hinging forward at the hip of the standing leg.
Continue hinging until your torso is nearly parallel to the floor, ensuring the kettlebell remains close to your body and does not drift forward excessively.
Focus on maintaining a neutral spine throughout the movement to protect your lower back and engage your core.
Push through the heel of the standing leg to drive your hips forward, returning to the starting position.
Pause briefly at the top, then reset and repeat the movement for the desired number of repetitions.
Tips
Focus on driving your heel back as far as possible while hinging at the hip, avoiding any downward motion of your chest.
Keep your hips square throughout the movement. Imagine balancing a cup of water on your back—this will help maintain proper alignment.
Your chin should follow the natural path of your chest. There's no need to look up when reaching the bottom position.
Aim to maintain a straight line from your head down to your heel to ensure proper posture and body alignment.
Keep a slight bend in your standing knee and avoid collapsing your arch during the movement to protect your feet and maintain balance.
Make sure to wrap your thumbs around the kettlebell handle, ensuring a secure grip and avoiding a false grip.
Rather than focusing solely on pushing through your heels, distribute your weight evenly across the entire foot, making contact with your big toe, little toe, and heel to maximize the engagement of your muscles.
If you're new to the single-leg RDL, consider using a support, such as lightly holding onto a rack with your free hand, or perform the movement with both feet on the floor but with one foot hovering off the ground. This can help you build stability and confidence in the movement.
How Not to Perform
Avoid Rounding Your Back: Never round your spine during the hinge, as this can lead to lower back strain. Always maintain a neutral spine by engaging your core and keeping your chest lifted as you hinge.
Don’t Drop Your Chest Too Low: Lowering your chest too far can cause unnecessary stress on your lower back. Instead, aim to hinge at the hip, keeping your torso aligned and parallel to the floor or slightly above it.
Don’t Let Your Hips Rotate: Ensure your hips remain square and do not twist during the movement. Rotating your hips can cause imbalances and reduce the effectiveness of the exercise.
Avoid Locking Your Knee: Do not fully lock your standing knee as you hinge. Keep a slight bend in the knee to protect the joint and allow for better hamstring activation.
Don’t Let Your Arch Collapse: Maintain the natural arch in your foot throughout the movement. Collapsing your arch can lead to instability and poor alignment, reducing the effectiveness of the exercise.
Avoid Using a False Grip: Make sure to grip the kettlebell with your thumbs wrapped around the handle. A false grip can compromise your hold on the kettlebell and potentially cause injury.
Don’t Focus Only on Heels: While it's important to engage your glutes and hamstrings, focusing solely on the heels can hinder your ability to activate your quads at the beginning of the lift. Distribute the weight evenly across your whole foot, with contact points at the big toe, little toe, and heel.
Don’t Rush the Movement: Avoid rushing through the exercise. Perform the hinge slowly and with control, especially when lowering the kettlebell, to maximize muscle engagement and prevent jerky movements that can lead to injury.
Don’t Allow the Kettlebell to Drift Too Far Forward: Keep the kettlebell close to your body throughout the movement. Letting it drift too far forward can place undue strain on your lower back and reduce the effectiveness of the exercise.
Avoid Overextending at the Top: Do not hyperextend your back when returning to the starting position. Focus on driving your hips forward and keeping a slight bend in your knees to prevent excessive arching of the lower back.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
