Kickstand Kettle Bell 1 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, 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 Kickstand Kettlebell 1-Leg Deadlift is an effective exercise primarily targeting the hamstrings while engaging multiple muscle groups. It requires a kettlebell and focuses on single-leg stability, with the non-working leg slightly raised off the ground for balance. In addition to the hamstrings, this exercise also works the abs, adductors, calves, forearms, glutes, lats, lower back, traps, and upper back. By incorporating both strength and balance, it helps improve overall muscle coordination, posture, and stability while strengthening the posterior chain.
How to Perform
Begin by setting your feet in a split stance, ensuring that your back foot is lifted off the floor, with only the toes lightly touching the ground for balance.
Push your hips back, initiating a hip hinge movement, and lean forward while maintaining a straight back, bringing your torso close to parallel with the ground.
Engage your entire foot on the working leg and push the floor away, focusing on extending your knee and hip to return to the standing position.
Return to the starting stance and repeat the movement for the specified number of repetitions, ensuring each rep is controlled and precise.
Tips
The primary objective of this exercise is to develop the hip hinge movement pattern, helping individuals progress toward performing a single-leg Romanian deadlift (RDL), particularly if balance is a limiting factor.
Neck positioning during the exercise is subjective and depends on individual preferences. Some people find it beneficial to maintain a neutral neck, with the chin tucked throughout the movement, while others may prefer to look slightly upward. Consider the following factors when deciding:
If you have a background in athletics and tend to be more extended in your posture, you will likely benefit from a neutral neck position, keeping the chin tucked.
On the other hand, if you have a tendency to be more flexion-dominant, especially in the upper back (thoracic spine), looking slightly upward can help encourage more extension and improve posture.
Experiment with both neck positions to determine which one suits your unique anatomy and movement mechanics best.
Avoid retracting your shoulder blades during the lift, as this is inefficient and limits your range of motion by shortening your arm length.
Ensure that your grip is secure by wrapping your thumbs around the kettlebell handle, and avoid using a false grip to maintain proper control and prevent injury.
How Not to Perform
Avoid Rounding Your Back
Do not round your spine, especially in the lower back or upper back (thoracic spine). This can lead to strain and increase the risk of injury. Keep your back straight and engage your core to maintain a neutral spine throughout the movement.
Don’t Overextend Your Range of Motion
Do not lower your torso too far, especially if it compromises your form. Lower only until your torso is nearly parallel to the ground. Overextending can cause unnecessary strain on the lower back and reduce the focus on your hamstrings.
Avoid Twisting Your Hips
Do not allow your hips to rotate or twist during the movement. Keep your hips square to the floor, as any twisting will shift the focus away from your hamstrings and increase the risk of injury.
Don’t Use Momentum
Avoid jerking or swinging your body to lift the kettlebell. Momentum can lead to inefficient movement and waste energy. Focus on slow, controlled movements, especially during the lowering phase, to keep tension on the target muscles.
Don’t Let Your Knee Collapse Inward
Ensure that your knee stays in line with your toes throughout the movement. Allowing your knee to cave inwards can cause misalignment, shifting the focus away from your hamstrings and putting stress on the knee joint.
Avoid Shrugging Your Shoulders
Do not allow your shoulders to rise or shrug during the movement. Keep your shoulders relaxed and down, engaging the upper back muscles without adding unnecessary tension in the neck and traps.
Don’t Use a False Grip
Avoid using a false grip where your thumb is not wrapped around the kettlebell handle. A proper grip with your thumb around the handle ensures better control, preventing the kettlebell from slipping and reducing the risk of dropping it.
Don’t Lean Too Far Forward
Avoid leaning too far forward at the waist, as this can place excessive strain on the lower back. Instead, hinge from your hips and push your hips back, maintaining a straight line from your head to your back foot.
Don’t Let Your Non-Working Leg Drift
Avoid letting your non-working leg (the one off the ground) move too far from your body. Keep it aligned and as still as possible to prevent instability, allowing your focus to stay on the working leg and its muscle activation.
Avoid Holding Your Breath
Don’t hold your breath during the exercise. Focus on breathing steadily throughout the movement—inhale as you lower the kettlebell and exhale as you return to the starting position. Proper breathing supports stability and reduces intra-abdominal pressure.
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.
